Captain's-Chair Knee Raise
A supported knee raise on a captain's chair.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Trunk stability
- Modality
- Calisthenics
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym
- At home
- No
How to do it
Set up
- Use a dip station with forearm pads and a back pad.
- Place the forearms on the pads, grip the handles and hold the shoulders steady.
Do the rep
- Raise both knees until the thighs are at least horizontal. Keep the knees bent.
- Keep the back against the pad without swinging.
- Lower the legs slowly to the start position.
What counts as a rep
One rep raises both knees until the thighs reach horizontal and lowers them under control without swinging.
One rep raises both knees until the thighs reach horizontal and lowers them under control without swinging.
Breathing
Exhale as you raise the legs; breathe in as you lower.
Cues
- Press the forearms into the pads.
- Keep the shoulders steady.
- Lower without swinging.
Common mistakes
Swinging the legs
What you seeThe legs swing behind the body before each lift.
FixPause at the bottom and start from still legs.
A still start keeps the lift controlled.
Shoulders collapsing
What you seeThe shoulders rise toward the ears and the torso sinks.
FixPress down through the forearms and end the set if support fails.
Stable support controls the elevated body.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the shoulders cannot support you.
- End the set before stepping down if the legs swing.
General educational content, not individual coaching or medical advice.
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