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Weighted Captain's Chair Leg Raise
A weighted core exercise on the Captain's Chair targeting the abs and hip flexors for strength and hypertrophy; requires holding a dumbbell between the feet.
About Exercise
Equipment
Captain's Chair, Dumbbells
Difficulty
4/5 • Advanced
Primary Muscle Groups
Abs, Hip Flexors
Secondary Muscles
Obliques, Adductors
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
8/10Iliopsoas
Obliques
5/10External Obliques, Internal Obliques
Adductors
4/10Adductor Longus, Adductor Magnus
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
45-90 seconds • Allow full recovery for grip and core.
How to Perform
Stand in the Captain's Chair, place a dumbbell vertically between your feet and squeeze firmly to secure it. Rest forearms on pads and grip handles.
- Squeeze dumbbell between feet and brace core.
- Exhale and lift knees toward chest.
- Raise until thighs are parallel to floor.
- Pause and squeeze abs at the top.
- Inhale and lower legs slowly with control.
- Maintain foot pressure on weight throughout.
Coaching Tips
Form Cues
- Squeeze feet together
- Brace core tight
- Control the drop
- No swinging
- Ribs down
Breathing
Inhale while lowering legs; exhale sharply as you lift the weight and contract core.
Tempo
3-0-1
Range of Motion
Legs from hanging straight down to thighs parallel to floor.
Safety
Safety Notes
- Ensure secure foot grip on weight
- Avoid if acute low back pain
- Stop if back strain felt
- Use manageable weight
Spotting
Not recommended; ensure area below is clear in case weight drops.
Common Mistakes
- Loosening grip on dumbbell
- Using momentum to swing up
- Arching lower back
- Dropping weight quickly
When to Avoid
- Acute low back pain
- Disc issues
- Shoulder instability
- Recent abdominal surgery
- Pregnancy
Flexibility Needed
- Adequate hip flexion
- Shoulder stability for support
Build Up First
- Mastery of bodyweight leg raise
- Strong adductor control
Also known as
Weighted Vertical Knee Raise, Weighted Hanging Knee Raise, Weighted Captain's Chair Knee Tuck
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