SEQD EXERCISE GUIDE
How to do the
Captain’s Chair Knee Raise.
Captain’s Chair Knee Raise is a strength-training movement for abdominals and hip flexors.
MUSCLESAbdominals and hip flexors
EQUIPMENTCaptain's chair station
TRACKSets · reps · load
LEARN → LOG → PROGRESS
FORMRepeatable
LOGRecord it
NEXT TIMECompare it
HOW TO
Captain’s Chair Knee Raise technique.
Use a load and range you can control consistently.
- Support yourself firmly on the pads with the shoulders down and torso stable.
- Start with the legs hanging and the pelvis controlled.
- Raise the knees toward the torso by flexing the hips and curling the pelvis slightly.
- Pause without swinging.
- Lower the legs slowly until you return to the start.
WATCH THE MOVEMENT
See it in motion.
A short SEQD demonstration to pair with the technique cues above.
MUSCLES WORKED
Abdominals and hip flexors.
Muscle contribution changes with setup, range, load and individual technique.
COMMON MISTAKES
Keep the rep consistent.
- Swinging the legs to create momentum
- Only lifting from the hip flexors with no pelvic control
- Shrugging into the shoulders
- Dropping the legs quickly
PROGRESSION
Make the next session comparable.
Keep your setup and range similar, log your working sets, reps and load, then use the previous session as your reference.
See SEQD progressive overload tracking →ALTERNATIVES
Other options.
- Hanging Knee Raise
- Kneeling Cable Crunch
- Reverse Crunch
Don’t just learn it. Track it.
SEQD keeps your previous performance ready for the next workout.
General exercise education, not individual medical advice. Stop if an exercise causes pain.