Captain's Chair Knee Raise

Step 1. Starting position

Step 2. Step into the captain's chair (vertical knee raise station). Rest your forearms on the pads and hold the handles. Keep your upper body upright, look straight ahead and press your back against the pad, without rounding or arching it. Your legs are almost straight with a slight bend in the knees, your feet are off the floor and your legs are together.

Step 3. Movement

Step 4. Pull your bent legs up, bringing your knees towards your chest. Only go as high as you can while keeping good form, with your legs together the whole time. Then lower your legs again while inhaling, without putting your feet back on the floor.