← Back to library
Last updated February 2, 2026
Media unavailable
abs
Captains Chair Leg Raise (Weighted)
Hold a dumbbell between your feet while in the captain's chair. Lift your knees/legs. The added weight significantly increases the difficulty for the abs.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Low
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
abs
Secondary
hip flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
dumbbellweight machines / selectorized
Movement pattern
Bilateral
Posture
Hanging
Tracking parameters
repsplus_weight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Find a Captain's Chair or a similar apparatus designed for leg raises.
- Adjust the seat height if necessary, ensuring your back is supported and your arms are resting on the arm pads.
- Step 2Position Your Body
- Stand on the footrests and grip the handles or the arm pads for support.
- Engage your core and lean slightly back against the backrest.
- Step 3Prepare for the Raise
- If using weights, secure them around your ankles or hold them between your feet.
- Ensure your legs are hanging straight down and your body is stable.
- Step 4Lift Your Legs
- Exhale and lift your legs towards your chest by bending your knees or keeping them straight, depending on your strength level.
- Focus on using your abdominal muscles to lift your legs, not your hips.
- Step 5Hold the Position
- Pause at the top of the movement for a moment, squeezing your core.
- Ensure your back remains pressed against the backrest throughout the movement.
- Step 6Lower Your Legs
- Inhale and slowly lower your legs back to the starting position, maintaining control.
- Avoid swinging your legs; the movement should be smooth and deliberate.
- Step 7Repeat
- Perform the desired number of repetitions, focusing on maintaining proper form throughout each rep.
- Step 8Finish the Exercise
- After completing your reps, carefully step off the apparatus.
- Take a moment to stretch your core and hip flexors after the exercise.