Captains Chair Straight Leg Raise
- Target muscle
- Iliopsoas, Rectus Abdominis
- Synergist muscles
- Obliques, Quadriceps, Sartorius
- Equipment
- Body weight
- Body part
- Waist
- Type
- Strength
The captain's chair straight leg raise is a bodyweight core exercise that targets the hip flexors (iliopsoas) and the rectus abdominis, with the obliques, quadriceps, and sartorius assisting. Performed on the vertical knee-raise station with your back supported, it trains the front of your core and hips through a long range of motion.
How to do the Captains Chair Straight Leg Raise
- 1Step onto the captain's chair station and rest your forearms on the pads, gripping the handles and pressing your back flat against the back pad.
- 2Support your weight on your forearms and let your legs hang straight down with your feet together.
- 3Brace your abs and pull your shoulders down, away from your ears, to stabilize your upper body.
- 4Keeping your legs straight, raise them in front of you by flexing at the hips until they reach about parallel to the floor or slightly higher.
- 5Pause briefly at the top and avoid swinging or using momentum.
- 6Lower your legs under control back to the starting hang without letting them swing behind you.
- 7Complete your reps, then step down from the station carefully.
Form tips
- Move slowly and deliberately so the lift comes from your hip flexors and abs rather than from swinging momentum.
- Keep your back pressed against the pad throughout to avoid arching and to keep tension on your core.
- Point your toes slightly and keep a soft, fixed knee to maintain straight legs without locking the joint hard.
- Exhale as you raise your legs and inhale as you lower them under control.
Common mistakes
- Swinging the legs up with momentum, which shifts work off the hip flexors and abs and reduces the training effect.
- Letting the lower back arch away from the pad, which strains the lumbar spine and removes tension from the core.
- Shrugging the shoulders up toward the ears, which loads the neck and traps instead of stabilizing the torso.
- Bending the knees to make the rep easier, which turns it into a knee raise and shortens the lever the core works against.
Frequently asked questions
What muscles does the captain's chair straight leg raise work?
It primarily works the hip flexors (iliopsoas) and the rectus abdominis, with the obliques, quadriceps, and sartorius assisting to lift and control your straight legs.
Is the captain's chair straight leg raise good for beginners?
It is challenging for beginners because keeping the legs straight creates a long lever. If you can't keep good form, start with bent-knee raises on the same station and progress to straight legs as your core gets stronger.
How high should I raise my legs?
Raise your straight legs until they reach about parallel to the floor or slightly higher. Going higher engages the abs more, but only if you can do it without swinging or arching your back.
Why do I feel this more in my hip flexors than my abs?
Straight-leg raises load the iliopsoas heavily, so feeling them is normal. To bias the abs more, pause at the top and focus on curling your pelvis up rather than just lifting the legs.
