Captain's chair knee raise

Sets, reps and RIR

Stop the set when position breaks, not when the muscle burns. Quality of position is the whole point.

RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.

Muscles worked

Primary: Abs, Hip flexors.

Estimate your one-rep max

Epley's formula, from a set you have actually done. It is an estimate, and it drifts above eight reps, so keep the input between one and twelve.

What it is called elsewhere

• Norsk Knehev i romersk stol
• Svenska Knälyft i captain's chair
• Dansk Knæløft i captain's chair
• Deutsch Knieheben am Beinheber
• Español Elevación de rodillas en silla romana
• Italiano Sollevamento ginocchia alla sedia romana
• Português Elevação de joelhos na cadeira romana
• Русский Подъём коленей в упоре на локтях
• Français Relevé de genoux à la chaise romaine

Related core exercises

• Hanging leg raise
• Hanging knee raise
• Pelvic floor squeeze
• Plank
• Side plank
• Sit-ups

athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.