Captains Chair Leg Raise
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Hips
- Type
- Strength
The captains chair leg raise is a bodyweight core exercise performed on a vertical knee-raise station, with your back against the pad and forearms on the supports. It mainly works the hip flexors and lower abs, building core strength and control with no extra equipment.
How to do the Captains Chair Leg Raise
- 1Step up onto the captain's chair and place your forearms flat on the pads, gripping the handles with a firm hold.
- 2Press your back against the back pad and let your legs hang straight down so your body forms a vertical line.
- 3Brace your core and pull your shoulders down to take the slack out of your arms before you start.
- 4Exhale and raise your knees toward your chest by flexing at the hips, curling your pelvis up slightly at the top.
- 5Pause briefly at the top, keeping your back against the pad and avoiding any swing.
- 6Inhale and lower your legs under control back to the hanging start position.
- 7Complete your target reps, keeping each one slow and deliberate.
- 8Lower your feet to the platform and step down to dismount safely.
Form tips
- Move slowly and curl your pelvis at the top to shift more of the work onto your lower abs rather than just the hip flexors.
- Keep your back pressed into the pad throughout the set so the core stays braced and your spine stays supported.
- Exhale as you raise your knees and inhale as you lower for steady, controlled breathing.
- Lower your legs with the same control you used to raise them rather than letting them drop.
Common mistakes
- Swinging your legs up with momentum, which uses a body swing instead of your core and reduces the work on your abs.
- Letting the legs drop quickly on the way down, which skips the lowering phase where much of the muscle tension is built.
- Arching your back away from the pad, which removes core support and can strain your lower back.
- Shrugging into the shoulders and letting the body sag, which loads the joints instead of keeping the core braced.
Frequently asked questions
What muscles does the captains chair leg raise work?
It mainly works the hip flexors and the lower portion of the abs (core), with the rest of your core working to keep your torso stable on the apparatus.
Is the captains chair leg raise good for beginners?
Yes. The back and forearm support make it easier to control than a hanging leg raise, so beginners can start with bent-knee raises and progress as their core gets stronger.
Should I raise my knees or straight legs?
Raising bent knees is easier and a good starting point. Straightening your legs increases the leverage and difficulty, so progress to straight-leg raises once you can keep strict form.
How many sets and reps should I do?
Three to four sets of 10 to 15 controlled reps is a sensible default. Focus on slow, strict reps rather than chasing a high count with swing.
