Forearm support one-knee raise - Movement

Also known as: Captain’s chair one-knee raise, Captain’s chair one-leg knee raise, Forearm support one-leg knee raise.


Difficulty	Novice
Velocity	Dynamic
Symmetry	Alternate sides
Athlete	Louis
Video length	17 s

Technique

Support yourself on your forearms on parallel bars, with your body vertical and your shoulders pushed away from your ears ( Shoulder depression).
Lift one knee up high, while keeping the other leg down.
Then repeat on the other side.
Don’t swing: keep your body stable.

Logging: Each repetition involves working both sides.

Muscles

Strength

Primary

Back
Serratus anterior
Chest

Secondary

Abs
Obliques
Pelvis
Quadriceps
Hip adductors

Individual muscles

Lower trapezius
Serratus anterior
Latissimus dorsi
Pectoralis minor
Rectus abdominis
External oblique
Internal oblique
Iliacus
Rectus femoris
Psoas major

Equipment

Dip station

Parallel bars

Appears in

Strength

Back Chest Abs Obliques Pelvis Quadriceps Hip adductors

Joint movements

Shoulderdepression

trains stretches

Progressions

e10x

Forearm support knee raise

Novice

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