Captain's Chair Leg Raise
A bodyweight core exercise performed on a Captain's Chair apparatus, focusing on hip flexion and abdominal contraction to build core strength and endurance.
About Exercise
Equipment
Captain's Chair
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Hip Flexors
Secondary Muscles
Obliques, Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapHip Flexors
9/10Iliopsoas
Abs
7/10Rectus Abdominis
Obliques
4/10Forearms
3/10Flexors
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
45-90 seconds • Keep rest short to maximize core fatigue.
How to Perform
Stand in the Captain's Chair with forearms supported on pads and hands gripping the handles. Keep your back pressed firmly against the back pad and maintain a neutral head position.
- Brace your core tightly to prevent your lower back from arching.
- Slowly lift both legs upward by flexing your hips, driving the knees toward your chest.
- Continue lifting until your thighs are slightly above parallel or full contraction is achieved.
- Pause briefly at the top, squeezing the abdominals.
- Control the descent, lowering the legs slowly back to the starting position.
Coaching Tips
Form Cues
- Lock the spine
- Lift with the hips
- Control the drop
- Exhale on effort
Breathing
Inhale deeply while lowering the legs and exhale sharply as you contract the core and lift the legs.
Tempo
3-0-1
Range of Motion
Start with legs hanging straight, raising them until the hips are fully flexed and the thighs are parallel to the floor or higher.
Safety
Safety Notes
- Focus on controlling the movement; stop immediately if you feel sharp lower back pain.
- Ensure a secure, tight grip on the handles before initiating the lift.
Spotting
Not recommended; the machine provides adequate support for the upper body.
Common Mistakes
- Swinging the legs for momentum.
- Allowing the lower back to arch excessively.
- Failing to control the lowering phase.
When to Avoid
- Acute low back pain or disc issues.
- Severe shoulder or elbow instability due to supported grip.
Build Up First
- Basic core bracing competency.
Also known as
Captain's Chair Knee Raise, Vertical Leg Raise (Supported)
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