Hanging Knee Raise (Captain's Chair)
The hanging knee raise on a captain's chair is a bodyweight core exercise that targets the abs and hip flexors. It involves lifting the knees toward the chest from a supported hanging position, building lower abdominal strength and hip flexor control.
How to do it
- Position yourself on a captain's chair with your forearms resting on the pads and your back against the support.
- Hang freely with your legs extended downward.
- Engage your core and raise your knees upward toward your chest.
- Pause at the top of the movement, squeezing your abs.
- Slowly lower your legs back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Press your lower back firmly against the pad.
- Rest your forearms securely on the armrests.
- Exhale as you smoothly draw your knees upward.
- Pause briefly at the top without using momentum.
- Lower your legs slowly back down with control.
Breathing: Exhale as you lift your knees toward your chest, and inhale as you lower them back down.
Common mistakes
- Swinging your legs creates momentum, which takes the work away from your lower abs.
- Shrugging your shoulders causes upper body fatigue and strains your neck.
- Rushing the descent makes you miss the eccentric muscle-building phase.
- Arching your lower back away from the pad puts unnecessary stress on your spine.
Muscles worked
Primary: abs. Secondary: hip flexors, shoulders, forearms.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Take care if…
- If you feel sharp shoulder discomfort, step down and choose a floor-based core exercise.
- If you experience lower back strain, reduce your range of motion or try a gentler regression.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why do I feel this more in my hip flexors than my abs?
It is common to rely on hip flexors if you rush the movement. Focus on actively curling your pelvis upward at the top to engage your lower abs.
How can I stop my body from swinging?
Pause completely between every single repetition and avoid using momentum or kicking your legs up.
How many times a week should I do hanging knee raises?
2 to 3 times per week with at least one rest day between sessions is plenty for recovery and strength building.