Captains Chair Leg Raise

How to Perform the Captains Chair Leg Raise

1. Step onto the captain's chair and position your back against the backrest. Rest your forearms on the padded arm rests and grip the handles firmly.
2. Let your legs hang straight down with feet together and off the floor. Brace your core and press your back into the pad.
3. Keeping your legs straight or with a very slight bend in the knees, raise them upward by contracting your lower abs.
4. Continue lifting until your legs are parallel to the floor or slightly above, forming an L-shape with your torso.
5. Hold the top position for a brief second, focusing on squeezing your abs, then slowly lower your legs back to the starting position.
6. Maintain a controlled tempo throughout. Avoid swinging or using momentum to lift your legs.

Common Mistakes to Avoid

Muscles Worked

Benefits

• ✓Provides greater lower abdominal activation than the knee raise due to the increased lever arm from straight legs.
• ✓The back support reduces spinal compression compared to hanging leg raises, making it more accessible.
• ✓Develops both abdominal strength and hip flexor endurance, improving performance in athletic and lifting movements.

Pro Tips

• ●Initiate the lift by tilting your pelvis posteriorly rather than just swinging the legs up.
• ●For an advanced variation, raise your legs past parallel and toward the ceiling to further engage the abs through a full contraction.
• ●If you struggle with straight legs, start with bent-knee raises and gradually straighten your legs over time.

Variations

Recommended Sets & Reps