How to Do the Captain's Chair Leg Raise
The captain's chair leg raise uses a station with arm pads and a back pad so you can lift your legs without gripping a bar. That makes it easier on your grip and shoulders than hanging leg raises. It suits lifters who want to train the lower abs and hip flexors.
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Muscles worked
Primary
- Abs
Secondary
- Obliques
- Hip Flexors
How to do the Captain's Chair Leg Raise
- 1
Step onto the captain's chair and rest your forearms on the pads.
- 2
Press your back into the backrest.
- 3
Let your legs hang straight down.
- 4
Brace your abs and lift your knees toward your chest.
- 5
Curl your pelvis up at the top.
- 6
Lower your legs slowly.
- 7
Keep your back against the pad throughout.
Form cues to remember
- Press your back into the pad
- Curl your pelvis up
- Lower slowly
- Don't swing
Captain's Chair Leg Raise video tutorial
Common mistakes
Swinging for momentum
Pause at the bottom and lift only with your abs.
Lifting only the thighs
Tilt the pelvis up so your abs work.
Shrugging into the pads
Keep shoulders down and chest up.
Dropping fast
Lower for two to three seconds.
Sets and reps
| Muscle growth | 3 sets of 10–15 reps, 60–90 seconds rest |
|---|---|
| Strength | 3–4 sets of 8–10 reps with straighter legs |
| Endurance | 2–3 sets of 15–20 reps |
Straight legs create a long lever that can strain your lower back. Bend your knees if you can't stay controlled.
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Captain's Chair Leg Raise FAQ
Captain's chair vs. hanging leg raise?
The chair supports your upper body, so grip is not a limit. Hanging versions need more shoulder and grip strength.
What muscles does the captain's chair leg raise work?
The abs, with the hip flexors and obliques assisting.
How do I make the captain's chair leg raise harder?
Straighten your legs, slow the lowering, or hold a light weight between your feet if your form is solid.
