Exercise Library
Weighted Captains Chair Leg Raise
The weighted captains chair leg raise adds a dumbbell between your feet to the classic hanging knee raise station, turning a core endurance drill into a heavy abs builder. Few exercises load the lower portion of the rectus abdominis this directly.
Primary muscle
Primary: Abs (rectus abdominis) Secondary: Hip flexors
Equipment
Weighted
Category
Abs
How to Do the Weighted Captains Chair Leg Raise
- Grip a light dumbbell between your feet or ankles and step up into the captains chair.
- Set your forearms on the pads, grip the handles, and press your back against the rest.
- Let your legs hang straight down with the weight secured between your feet.
- Exhale and raise your knees toward your chest, curling the pelvis up at the top.
- Pause for a second with the abs fully contracted.
- Lower the legs over two to three seconds until they hang straight again.
- Repeat for 8 to 15 reps without letting the legs swing.
Common Mistakes
- Swinging the weight: Momentum from swinging legs removes the abs from the movement and risks dropping the dumbbell. Every rep starts from a dead hang.
- Lifting with the hip flexors only: Raising the knees without curling the pelvis keeps the abs nearly isometric. Tilt the hips up at the top to shorten the six pack muscles.
- Shrugging into the shoulders: Sinking between the pads strains the neck and shoulders. Press down through the forearms and stay tall in the station.
- Adding load too early: If you cannot control 12 slow bodyweight reps, the weight will only feed momentum. Earn the dumbbell first.
Track This Exercise in the App
Log your weighted captains chair leg raise sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.