Captains Chair Leg Raise
Captains Chair Leg Raise is a beginner bodyweight exercise for the rectus abdominis. Most lifters train it for 3 to 4 sets of 10 to 15 reps.
An abdominal exercise performed on a captain’s chair station where the forearms rest on pads while the legs are raised upward in a controlled motion. The movement targets the core by lifting the knees or straight legs toward the torso while minimizing swinging and maintaining upper-body stability.
How to Do the Captains Chair Leg Raise
- Step onto the captain's chair, rest the forearms on the pads and grip the handles lightly.
- Press the back against the pad and let the legs hang straight down.
- Pull the shoulders down away from the ears so the body does not sag between the pads.
- Brace the abs and raise the legs, bent or straight, until the thighs pass parallel.
- Curl the pelvis up at the top so the lower back rounds slightly away from the pad.
- Lower the legs under control over two to three seconds to the start position.
Common Mistakes
- Swinging the legs up: Momentum lets the hip flexors do everything and the abs switch off. Pause at the bottom for a full second so each rep starts from a dead stop.
- Sagging in the shoulders: Letting the body drop between the pads strains the shoulders and shortens the range. Push down into the forearm pads and keep the chest tall.
- No pelvic tilt at the top: Raising the legs without curling the pelvis makes it a hip flexor exercise. Finish each rep by tucking the hips upward toward the ribs.
Programming Tips
Program the captain's chair leg raise for 3 to 4 sets of 10 to 15 reps at the end of a workout or in a core circuit two to three times per week. It is a stable alternative to hanging leg raises, making it a good entry point before moving to the bar.
Set the forearms fully on the pads with the back pressed into the rest and start with bent knee raises at bodyweight. Progress to straight legs, then add a slow three second lowering, then hold a light dumbbell of 2 to 4 kg between the feet. The most common fault is swinging the legs with no pelvic tilt; fix it by slowing the lowering phase and curling the hips up at the top of every rep.
Common Questions
What does the captain's chair leg raise work?
It works the rectus abdominis and the obliques, with heavy help from the hip flexors. The shoulders and triceps work isometrically to hold you up on the pads.
Captain's chair versus hanging leg raise, which is better?
The hanging leg raise is harder because grip, lats and shoulders must all stabilise you, while the captain's chair lets you focus on the abs without grip fatigue. Use the chair to build reps, then progress to hanging once 15 strict reps are easy.
Should I do straight leg or bent knee raises on the captain's chair?
Bent knee raises are easier and let beginners learn the pelvic tilt, while straight leg raises add leverage and hip flexor demand. Start bent, then straighten the legs as strength improves.
Track This Exercise in the App
Log your captains chair leg raise sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.