A bodyweight core exercise performed on a Captain's Chair apparatus, focusing on hip flexion and abdominal contraction to build core strength and endurance.
Captain's Chair
3/5 • Intermediate
Hip Flexors
Obliques, Forearms
7
No
No
No
Small
Low
Iliopsoas
Rectus Abdominis
Flexors
10-20 reps
45-90 seconds • Keep rest short to maximize core fatigue.
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.
Inhale deeply while lowering the legs and exhale sharply as you contract the core and lift the legs.
3-0-1
Start with legs hanging straight, raising them until the hips are fully flexed and the thighs are parallel to the floor or higher.
Not recommended; the machine provides adequate support for the upper body.
Captain's Chair Knee Raise, Vertical Leg Raise (Supported)
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