Alternating Knee Lifts

  • Stand on foot pegs, place your elbows on the forearm pads and grasp the handles. Pull your shoulders down.

  • Engage your abs and keep your spine neutral as you lift your feet off the foot pegs. Keep your back muscles engaged and shoulders down as you lift one knee towards your chest, then lower and lift the other knee. Dismount by carefully stepping back onto the pegs.

  • Captain's chair

  • Abdominals 

  • Rectus abdominis, Transverse abdominis

  • TIP: Use your lats to pull your shoulder blades down. Keep your upper arms parallel to the ground. Maintain neutral spine throughout the exercise. To challenge yourself, tuck your tailbone under at the end of the knee lift.

Variations for Alternating Knee Lifts

  • Straight Leg Lifts

    This version is harder than lifting your knees towards your chest in the Captain's Chair.

  • Captains Chair

    This is an ab exercise you can quickly fit in between sets since you don't have to lay down on the floor to do them.


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