Captain’s chair knee raise

• The captain's chair knee raise is a great bodyweight exercise that targets the abdominals and hip flexors.
• This exercise is an effective and efficient way to strengthen and tone the abdominal muscles, as well as improve overall stability and balance.
• The captain's chair knee raise can help to improve posture and core stability, making it beneficial for athletes and everyday people alike.
• Difficulty of the exercise can be increased by holding a dumbbell between the ankles while performing the move.
• It is recommended to perform 8-12 reps of the exercise as part of an ab-focused training regimen.
• The captain's chair knee raise emphasizes the lower part of the rectus abdominis or "six-pack" muscles.

1. Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle.
2. The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor. This will be your starting position.
3. Now as you breathe out, lift your legs up as you keep them extended. Continue this movement until your legs are roughly parallel to the floor and then hold the contraction for a second. Tip: Do not use any momentum or swinging as you perform this exercise.
4. Slowly go back to the starting position as you breathe in.
5. Repeat for the recommended amount of repetitions.

Variations: As you become more advanced you can start to rotate your pelvis forward at the top of the movement to really engage the lower abs. You may also straighten your legs to increase the difficulty of this movement.

1. Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle.
2. The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor. This will be your starting position.
3. Now as you breathe out, lift your legs up as you keep them extended. Continue this movement until your legs are roughly parallel to the floor and then hold the contraction for a second. Tip: Do not use any momentum or swinging as you perform this exercise.
4. Slowly go back to the starting position as you breathe in.
5. Repeat for the recommended amount of repetitions.

Variations: As you become more advanced you can start to rotate your pelvis forward at the top of the movement to really engage the lower abs. You may also straighten your legs to increase the difficulty of this movement.

Warm Up Tips for Captain's Chair Knee Raise:

1. Start with a light jog or brisk walk for 5-10 minutes to increase blood flow and warm up your muscles.
2. Perform some dynamic stretches for your hip flexors, such as leg swings or hip circles, to prepare them

1. Position your body correctly: Make sure your forearms are resting on the pads next to your torso and hold on to the handles. Your arms should be bent at a 90 degree angle.
2. Maintain proper form: Keep your torso straight with your lower back pressed against the pad of the machine and your legs extended pointing towards the floor.
3. Avoid using momentum: Lift your legs up without using any swinging or momentum. This will ensure that you are effectively targeting your abdominal muscles.
4. Control your movements: Slowly go back to the starting position as you breathe in. This will help to prevent any sudden or jerky movements that could lead to injury.
5. Start with the recommended amount of repetitions: Begin with a moderate number of repetitions, such as 8-12, and gradually increase as you become more advanced. This will allow your muscles to safely adapt to the exercise.
6. Try variations for added challenge: As you progress, you can rotate your pelvis forward at the top of the movement to engage your lower abs even more. You can also straighten your legs to increase the difficulty of the exercise.
7. Listen to your body: Pay attention to any discomfort or pain during the exercise. If you experience any sharp or unusual pain, stop immediately and consult a healthcare professional.
8. Stay consistent: Incorporate the captain’s chair knee raise into your regular workout routine