Captain's Chair Leg Raise
Supported on the forearms in a captain's chair, raise straight legs until they are level with the hips. Straight legs make the lever much longer than in the knee raise, so the abs and hip flexors work harder.
Primary muscles
- Abs (Rectus Abdominis)
- Hip Flexors
Secondary muscles
- Obliques
- Transverse Abdominis
- Sets
- 3
- Reps
- 8–12
- Rest
- 60s
How to perform
Starting position
Climb into the captain's chair, forearms on the pads, hands on the grips, back against the backrest and legs hanging straight.
Press the lower back into the pad and brace.
Raise both legs, straight and together, until they are level with the hips.
Tilt the pelvis up slightly at the top.
Lower slowly until the legs hang straight again.
Breathing: Exhale as the legs rise, inhale as they lower.
Coaching tips
Back stays on the pad
Lift with the abs, not momentum
Slow on the way down
Common mistakes
Swinging the legs up
Arching off the backrest
Dropping the legs fast
Safety notes
Bend the knees slightly if the lower back lifts off the pad.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.