What Is Muscle Hypertrophy? Meaning, Training and Benefits
By
Larissa Brioso
Captains chair leg raise
The captain’s chair knee raise is a suspended core exercise where you lift the knees toward the chest while supported on the forearms. It strongly targets the abs—especially the lower region—and requires shoulder and trunk stability to avoid swinging. It’s a great option to build core endurance and progress toward more advanced leg-raise variations.
Primary Equipment
Dip pull up station
Dip pull up station
Key Benefits
- Targets the abs with strong emphasis on the lower abdominal region.
- Improves suspended core control and reduces swinging compensation.
- Builds shoulder stability and posture in bodyweight-based core work.
- Prepares you for straight-leg raises on the captain’s chair.
Instructions
- Position your forearms and elbows correctly on the support
- Place your torso and hips against the backrest of the equipment
- Lift your feet off the support and raise your legs with knees bent until your knees slightly surpass the hip line
- Perform the return movement in a controlled manner
Tips
- Keep your torso and hips fixed to the backrest of the equipment
- Avoid excessive movements with your lower back
- Avoid jerking and abrupt movements
Restrictions
Avoid if you have significant lower-back pain, an abdominal hernia, shoulder discomfort, or arm numbness/tingling. People with obesity or low upper-body strength may struggle to hold the position. Beginners and older adults should start with floor-based variations and progress gradually. If the lower back complains, reduce range and emphasize control before adding volume.
Common Mistakes to Avoid
- Swinging the body to lift the knees instead of using the abs.
- Raising the knees only partially and losing quality.
- Overarching the lower back and kicking the legs.
Target Muscle
Primary
