Captains Chair Leg Raise

Support yourself on your forearms in the tower. Lift your knees towards your chest. This removes grip strength as a limiting factor so you can focus on abs.

Quick facts

Difficulty: Moderate
Mechanic: Isolation
Force: Pull
Type: Strength
Injury Risk: Moderate
Hypertrophy: Low
Calorie Burn: Medium

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

weight machines / selectorizedbody weight

Movement pattern

Bilateral

Posture

Hanging

Tracking parameters

repsweight

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Approach the captain's chair and position yourself between the armrests.
- Ensure that your back is against the backrest and your arms are resting on the arm pads.
Step 2Position Your Legs
- Grip the handles or the sides of the chair for stability.
- Keep your legs hanging down, with your feet together and your knees slightly bent.
Step 3Engage Your Core
- Before starting the movement, engage your core muscles by pulling your belly button towards your spine.
- Maintain a neutral spine and avoid arching your back.
Step 4Raise Your Legs
- Slowly lift your legs upwards by contracting your abdominal muscles.
- Aim to raise your legs until they are parallel to the ground or higher, depending on your strength.
Step 5Lower Your Legs
- Control the movement as you lower your legs back to the starting position.
- Avoid swinging your legs; keep the motion slow and controlled.
Step 6Repeat
- Perform the leg raises for the desired number of repetitions.
- Focus on maintaining proper form throughout each rep.
Step 7Finish the Exercise
- After completing your reps, carefully lower your legs and step out of the captain's chair.
- Take a moment to stretch your core muscles after the exercise.

Watch full tutorial video