Core · Gym
Captain's Chair Knee Raise
The Captain's Chair Knee Raise is a core exercise for the abs, done in the gym.
The animated figure highlights the muscles worked.
How to do it
- Back against the pad, forearms on the rests
- Curl your hips up, not just the knees
- Lower slowly, no swinging
Coach’s tip
Harder: straight legs. Easier: smaller range.
Sets and reps
How the 13 BindTrue programs that use it dose the Captain's Chair Knee Raise:
- Sets
- 2–3
- Reps
- 8–15
- Rest
- 60 s to 90 s
Pick a weight where the last two reps are hard but your form stays clean. When every set reaches the top of the rep range, add a little weight.
Alternatives
Same job, different tools: swap in one of these when the equipment is busy or the movement doesn’t suit you.
Used in these programs
- Swimsuit Model Full body: 3 × 10–12 · 4 days a week
- Cover Model Legs & abs: 3 × 10–15 · 5 days a week
- Flat Tummy, Snatched Waist Glutes + Core: 3 × 10–15 · 4 days a week
- Strong & Confident Hinge + Pull: 2 × 8–12 · 3 days a week
- Chest Like Armor Lower B: 3 × 10–15 · 4 days a week
- Sleeve Stretcher Lower B + Arms: 3 × 10–15 · 4 days a week
- V-Taper Builder Legs + Delts: 3 × 10–15 · 4 days a week
- Six-Pack Reveal Upper A: 3 × 10–15 · 4 days a week
- Five-Day Mass Builder Pull: 3 × 10–15 · 5 days a week
- Pure Strength Volume: 3 × 10–15 · 3 days a week
- Athlete Mode Hinge day: 3 × 10–15 · 3 days a week
- Golden-Era Split Chest & back: 3 × 10–15 · 6 days a week
- Push Pull Legs Pull B: 3 × 10–15 · 6 days a week
Stop if you feel sharp or joint pain. New to training, or coming back from an injury? Start light and ask a qualified coach or physical therapist to check your form.