Captain's Chair Leg Raise
Bodyweight core exercise on Captain's Chair that targets abs and hip flexors to build strength, endurance, and stability; intermediate movement scalable by leg position.
About Exercise
Equipment
Captain's Chair
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Hip Flexors
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
8/10Iliopsoas
Obliques
6/10External Obliques, Internal Obliques
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand in Captain's Chair with forearms on padded armrests, grip handles, back against pad, legs hanging straight down, core engaged.
- Inhale and brace core.
- Exhale as you lift knees toward chest by flexing hips.
- Raise until thighs parallel to floor.
- Pause and squeeze abs at top.
- Inhale and lower legs slowly with control.
- Keep core tight throughout.
Coaching Tips
Form Cues
- Brace core tight
- Knees track straight
- No swinging
- Squeeze at top
- Control descent
Breathing
Inhale while lowering legs; exhale sharply as you lift and contract core.
Tempo
3-0-1
Range of Motion
Legs from hanging straight down to thighs parallel to floor or knees to chest.
Safety
Safety Notes
- Avoid if acute low back pain
- Secure forearms on pads
- Stop if back strain felt
- Consult doctor for injuries
Spotting
Not typically needed; use machine safeties if available.
Common Mistakes
- Swinging legs for momentum
- Arching lower back
- Dropping legs quickly
- Not engaging core
When to Avoid
- Acute low back pain
- Disc issues
- Shoulder instability
- Recent abdominal surgery
- Pregnancy with diastasis recti
Flexibility Needed
- Adequate hip flexion
- Shoulder stability for support
Build Up First
- Basic core engagement
- Proper hip hinge awareness
Also known as
Vertical Knee Raise, Hanging Knee Raise, Captain's Chair Knee Tuck
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