Captains Chair Knee Raise

Captains Chair Knee Raise is a beginner isolation pull using machine. It loads Abs.

Why this lift

The Captains Chair Knee Raise is a beginner isolation pull lift. It primarily loads Abs. Quadriceps help. You need machine. Most programs place it after your main compounds, as accessory work. You may also hear it called Captains Chair Knee Raises.

Loaded carries, crunches, and the brace on every compound already train the abs. Extra core work is seasoning, not the meal. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Abs
• Secondary: Quadriceps

Setup

• Stand or sit tall with machine. Soft elbows, ribs down.

How to do it

1. Raise to the target height. Lead with Abs, not momentum.
2. Lower on a slow count.

Coaching cues

• Pinkies slightly up on laterals; thumbs up on front raises.
• No swinging.

Common mistakes

• Using the traps and leaning back. Lighter load; pause at the top.

How to program it

Treat the Captains Chair Knee Raise as accessory work: 2–4 sets after your main compounds, enough to feel the target muscle without stealing recovery from the big lifts.

If the Captains Chair Knee Raise does not agree with you, Barbell Rollout trains Abs with a different setup.

Related lifts

• Barbell Rollout Abs
• Bicycle Crunch Abs
• Cable Crunch Abs
• Cable Side Crunch Abs
• Captains Chair Leg Raise Abs
• Crunch Abs

FAQ

What muscles does the Captains Chair Knee Raise work?

The Captains Chair Knee Raise works Abs (primary), Quadriceps (secondary).

What equipment do I need for the Captains Chair Knee Raise?

You need machine.

Is the Captains Chair Knee Raise suitable for beginners?

Yes. The Captains Chair Knee Raise is marked beginner in this catalog. Start lighter than you think and film one set from the side.