Captain's Chair Oblique Knee Raise
- Primary muscleAbs
- EquipmentBodyweight
- DifficultyAdvanced
- TypeCore · Lateral flexion
- Secondary muscles
- Obliques, Hip Flexors
- Body part
- Core
- Laterality
- Bilateral (both sides together)
- Category
- Strength
Track this exercise in SetGrip — no account needed
Hanging on the captain's chair with your forearms while you raise both knees toward one shoulder puts the load in your own legs rather than a weight in your hand. Between the support hold and the diagonal knee path it demands more than most side bend work, so earn straight vertical knee raises first.
How to do the Captain's Chair Oblique Knee Raise
- Stand between two parallel bars with your feet shoulder-width apart.
- Place your hands on the bars and lift your body off the ground, supporting your weight on your arms.
- Engage your abs and slowly lift your legs to the side, keeping them straight.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Slide your hand down the outside of your thigh as a guide and stop when it reaches the knee, not further.
Muscles worked
Primary
Abs · Core
The obliques on the side opposite the weight do the work, contracting to pull the torso back upright; you should feel a tight band running from the ribs to the hip on that side.
Secondary
- Obliques — The obliques are the prime movers here, both bending the trunk sideways and resisting the pull of the load as you lower.
- Hip Flexors
Common mistakes
- Leaning forward instead of sideways — keep your hips and shoulders square to the front so the bend happens purely in the frontal plane, otherwise the hip flexors take over.
- Loading both hands on dumbbell side bends — a weight in each hand counterbalances and leaves the obliques little to do; hold one side only and let the free arm hang.
- Rushing the stretch — the loaded side has to lengthen under control, so pause for a count at the bottom before pulling back up with the obliques.
- Going too heavy — this is a small range of motion and the spine is loaded laterally, so pick a weight you can move for 12 to 20 clean reps.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Put side bends at the end of a session with the rest of your core work, once heavy squats or deadlifts are done. They pair naturally with cable or dumbbell crunches using the same station.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Captain's Chair Oblique Knee Raise work?
The Captain's Chair Oblique Knee Raise primarily works the abs. It also involves the obliques and hip flexors, which assist the movement and stabilise the joints.
Is the Captain's Chair Oblique Knee Raise good for beginners?
Not as a starting point. The Captain's Chair Oblique Knee Raise is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Captain's Chair Oblique Knee Raise?
If you cannot do the Captain's Chair Oblique Knee Raise, try the BOSU Ball Cable Side Crunch, the Barbell Side Bend or the Weighted Stability Ball Side Bend. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Captain's Chair Oblique Knee Raise, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
Track the Captain's Chair Oblique Knee Raise in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.