Weighted Captains Chair Leg Raise

Weighted Captains Chair Leg Raise: So führst du sie aus

1. 1Set the back pad and arm pads of the captains chair to a comfortable height, then step up and place your forearms on the pads with your hands gripping the handles.
2. 2Select a dumbbell or ankle weights appropriate for your strength level and secure them between your feet or around your ankles before stepping up.
3. 3Press your back firmly into the back pad and let your legs hang straight down — this is the starting position.
4. 4Brace your core and exhale as you raise both legs together, keeping them straight or with a slight bend at the knees, until your thighs are roughly parallel to the floor or slightly higher.
5. 5Pause briefly at the top, focusing on the contraction in your lower abs and hip flexors.
6. 6Inhale and lower your legs in a slow, controlled manner back to the hanging start position — resist the urge to let gravity drop them.
7. 7Complete all reps, then carefully step down and remove the weight before dismounting the station.

Technik-Tipps

• Keep your shoulders depressed and away from your ears throughout the movement to reduce unnecessary upper-body tension.
• Move through a full range of motion — stopping at parallel limits the stimulus on both the iliopsoas and rectus abdominis.
• Use a slow lowering tempo (2–3 seconds) on the descent; the eccentric phase is where much of the strength adaptation occurs.
• Start with light ankle weights (2.5–5 kg) and add load only when you can complete 12 reps with a controlled descent and no swinging.
• If you feel excessive hip-flexor cramping rather than abdominal work, reduce the load and focus on a deliberate pause at the top.

Häufige Fehler

• Swinging the legs: using momentum to throw the legs upward bypasses the hip flexors and abs entirely, turning the exercise into a body-swing rather than a controlled lift.
• Dropping the legs fast: letting the legs fall under gravity removes the eccentric load and stresses the lower back as the pelvis tilts sharply — always lower with control.
• Hunching the shoulders: rounding forward shifts stress onto the upper back and reduces core engagement; keep the torso tall and the back pad fully contacted.
• Choosing too much weight too soon: excessive load forces you to compensate with trunk flexion and hip-flexor cramping rather than a full, clean rep — prioritize range of motion over added resistance.
• Holding the breath: breath-holding spikes intra-thoracic pressure; exhale on the raise and inhale on the descent to maintain steady intra-abdominal pressure.

Häufig gestellte Fragen