Weighted Captain’s Chair Knee Raise
Intermediate
Also known as: Weighted Vertical Knee Raise
Expert Advice
Stop the set if the dumbbell starts slipping between your feet. Practice without added weight until securing it no longer distracts you from controlling the raise.
How-to-do Steps
- Rest your forearms on the station pads and grip its handles.
- Brace your back against the pad with one dumbbell secured between your feet.
- Let both legs hang downward while keeping your torso upright.
- Exhale as you bend both knees and raise your thighs toward hip height.
- Curl your pelvis slightly upward at the top without rocking your torso.
- Slowly lower both legs, extending your knees downward, and repeat with control.
Common Mistakes
- Legs swing between repetitionsFix: pause at the bottom before starting the next raise.
- Shoulders shrug toward your earsFix: press your forearms into the pads to stay tall.
Coach Cues
Knees up togetherCurl your pelvisLower without swinging
Short reminders to keep in mind during every set.
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Muscles Worked
Weighted Captain’s Chair Knee Raise primarily targets the Quads, Abs, with Strength mechanics using Weighted. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads55%
Abs45%
Equipment
Weighted
Special Bar
Exercise Type
Strength
Why Level 3?
Intermediate
Controlling loaded leg raises while securing a dumbbell between the feet requires basic movement competence.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Harder Variation
Frequently Asked Questions
What muscles does Weighted Captain’s Chair Knee Raise work?
Weighted Captain’s Chair Knee Raise primarily targets the Quads, Abs. It is classified as a Strength exercise performed with Weighted.
How many sets and reps should I do for Weighted Captain’s Chair Knee Raise?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Weighted Captain’s Chair Knee Raise suitable for beginners?
Weighted Captain’s Chair Knee Raise is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Weighted Captain’s Chair Knee Raise?
Legs swing between repetitions: pause at the bottom before starting the next raise. Shoulders shrug toward your ears: press your forearms into the pads to stay tall.
