Captain's Chair Leg Raise

Intermediate

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

Stability
Hypertrophy
Endurance

Training Style

Calisthenics
Bodybuilding

Setup Requirements

Requires Rack

No

Requires Bench

No

Requires Spotter

No

Space Needed

Small

Noise Level

Low

Muscle Breakdown

Hip Flexors

9/10

Iliopsoas

Abs

7/10

Rectus Abdominis

Obliques

4/10

Forearms

3/10

Flexors

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.

  1. Brace your core tightly to prevent your lower back from arching.
  2. Slowly lift both legs upward by flexing your hips, driving the knees toward your chest.
  3. Continue lifting until your thighs are slightly above parallel or full contraction is achieved.
  4. Pause briefly at the top, squeezing the abdominals.
  5. 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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