Captain's Chair Knee Raise

Abs | Bodyweight | Difficulty
normal

Mount the captain's chair machine and support your body by placing your elbows and forearms on the pads. Hold the handles to stabilize your position while keeping your back and torso upright.
Let your legs hang naturally downward and engage your core.
Exhale as you bend your knees and lift them toward your chest using the strength of your abdominal muscles. Avoid using momentum, and focus on slightly tucking your pelvis as you perform the movement.
Pause briefly when your knees reach navel height or higher and your abs are fully contracted, then inhale as you slowly lower your legs back to the starting position while feeling your abdominal muscles relax.

Abs | Machine | Difficulty
Easy