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Also known as: Captain’s chair knee raise.

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Technique

  1. Support yourself on your forearms on parallel bars, with your body vertical and your shoulders pushed away from your ears ( Shoulder depression).
  2. Lift your knees up high, then slowly back down.
  3. Don’t swing: keep your body stable.

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Muscles

Strength

Primary

  • Back
  • Serratus anterior
  • Chest

Secondary

  • Abs
  • Obliques
  • Pelvis
  • Quadriceps
  • Hip adductors
  • Lower trapezius
  • Serratus anterior
  • Latissimus dorsi
  • Pectoralis minor
  • Rectus abdominis
  • External oblique
  • Internal oblique
  • Iliacus
  • Rectus femoris
  • Psoas major

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Equipment

Dip station
Dip station
Parallel bars
Parallel bars

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Appears in

Joint movements
Shoulderdepression
trains stretches

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Progressions

e10y

Forearm support leg raise

Intermediate

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Regressions

e110

Forearm support one-knee raise

Novice
e0c7

Support legs raises to l-sit

Novice
e10z

Forearm support one-leg raise

Novice
e0c6

Support knees to chest

Novice
e12j

Dip eccentric

Novice
e01p

Assisted dip

Novice
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