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Captain’s Chair Knee Tuck

A calisthenics exercise that targets the abdominal muscles through controlled knee tucking movements using a captain's chair apparatus, improving core strength and coordination.

Exercise Overview

Category

Dynamic Calisthenics

Exercise_Type

Strength

Difficulty_Level

Intermediate

Technique

Sit in the captain's chair with your back supported and arms resting on the pads. Tuck your knees toward your chest by engaging your core muscles. Return your legs to the starting position with control.

Starting Position

Begin sitting in the captain's chair with back supported, arms on pads, and core engaged.

Finishing Position

Return to the starting position with legs hanging down, maintaining control throughout the movement.

Form Cues

Engage your core, tuck knees, control the movement, maintain form

Common Mistakes

Swinging legs, not engaging core, rushing the movement, poor form

Progression Tips

Increase repetitions, add weight, perform straight leg raises, or add pause at top.

Regression Tips

Reduce repetitions, perform basic knee raises, or practice basic leg movements.

Safety Notes

Stop if you experience pain in the lower back, hips, or shoulders. Maintain proper form to avoid injury. This exercise requires good core strength and stability.