Captains Chair Leg Raise

Strengthen your core and hip flexors with the Captain's Chair Leg Raise. This effective bodyweight exercise targets your abdominals, improving stability

IntermediateHips Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Captains Chair Leg Raise

Isolation

Lever Standing Leg Raise

Hips · Gluteus Maximus · Leverage machine

Intermediate

Compound

Hanging Straight Leg Raise

Hips · Iliopsoas · Body weight

Intermediate

Compound

Hanging Leg Raise

Hips · Iliopsoas · Body weight

Advanced

Compound

Criss Cross Leg Raises

Hips · Adductor Brevis · Body weight

Intermediate

Description

A core exercise where you raise your legs while in a seated position on a captain's chair gym station.

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How to do Captains Chair Leg Raise

01
Setup
Stand facing the Captain's Chair, placing your forearms on the pads and gripping the handles firmly.
02
Setup
Press your back firmly against the backrest, allowing your legs to hang straight down with knees slightly bent.
03
Exhale and slowly raise your knees towards your chest, keeping your core engaged and avoiding any swinging motion.
04
Continue raising until your thighs are parallel to the floor or slightly higher, feeling a strong contraction in your lower abdominals.
05
Inhale and slowly lower your legs back to the starting position with control, preventing them from swinging past vertical.

Tips

Focus on initiating the movement from your lower abs and hip flexors, rather than using momentum from your legs or torso.
Maintain a steady, controlled pace throughout the entire movement, both on the way up and down, to maximize muscle engagement.
To increase difficulty, try to keep your legs straighter; to decrease, bend your knees more during the raise.
Keep your chest up and shoulders pressed down, avoiding shrugging or hunching over the pads during the exercise.

Common mistakes

Swinging the legs to generate momentum reduces core engagement; instead, perform the movement slowly and deliberately using your abdominal muscles.
Arching the lower back during the raise can strain the spine; press your back firmly against the pad throughout the exercise to maintain spinal neutrality.
Not lowering the legs fully compromises the range of motion; ensure your legs return to a straight or slightly bent position at the bottom of each rep for full benefit.

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Questions

Is Captains Chair Leg Raise good for beginners?

Captains Chair Leg Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Captains Chair Leg Raise?

You need Body weight to perform Captains Chair Leg Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Captains Chair Leg Raise?

Focus on initiating the movement from your lower abs and hip flexors, rather than using momentum from your legs or torso. Maintain a steady, controlled pace throughout the entire movement, both on the way up and down, to maximize muscle engagement. To increase difficulty, try to keep your legs straighter; to decrease, bend your knees more during the raise. Keep your chest up and shoulders pressed down, avoiding shrugging or hunching over the pads during the exercise.

What are common mistakes when doing Captains Chair Leg Raise?

Swinging the legs to generate momentum reduces core engagement; instead, perform the movement slowly and deliberately using your abdominal muscles. Arching the lower back during the raise can strain the spine; press your back firmly against the pad throughout the exercise to maintain spinal neutrality. Not lowering the legs fully compromises the range of motion; ensure your legs return to a straight or slightly bent position at the bottom of each rep for full benefit.