core intermediateAI Tracked

Captain's Chair Leg Raise

Captain's chair leg raise. Hangs from forearm pads to lift legs and target the lower abs and hip flexors. Excellent lower ab and hip flexor isolation. No spinal compression unlike sit-ups. Builds core stability and grip endurance.

How to Do Captain's Chair Leg Raise: Step by Step

  1. Place forearms on the pads, back against the support
  2. Hang with legs straight or knees bent
  3. Raise legs/knees toward chest using your abs, not momentum
  4. Lower with control

Common Mistakes to Avoid

  • Swinging legs instead of using core
  • Not raising legs high enough
  • Arching the lower back

Captain's Chair Leg Raise Tips

  • Keep movement slow and controlled
  • Start with bent-knee raises, progress to straight-leg
  • Focus on the contraction in your lower abs

Muscles Worked

core
Equipment captains chair
Tracking Count reps

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