Captain's Chair Leg Raise
- Pro
- Intermediate
- Gym
The captain's chair leg raise supports your forearms and back on the pads while your legs hang free, then curls your knees toward your chest without swinging the body. It isolates the abs through trunk flexion rather than hip flexor momentum. Intermediate lifters use it in the gym for reps as a main lift or a finisher.
- Muscles
- Abs
- Equipment
- Machine
- Logged as
- Reps
How to
- Support yourself on the forearm pads, back against the rest.
- Let your legs hang straight down.
- Raise your knees toward your chest without swinging.
- Lower slowly until your legs are straight again.
Form cues
- Press your back flat against the pad.
- Curl your pelvis under as knees rise.
- Exhale as your knees reach your chest.
Common mistakes
- Body swings to launch the legs up. Move slowly enough to stay still.
- Lower back arches away from the pad. Press your lower back flat throughout.
- Legs drop fast on the way down. Lower your legs with control, not a drop.
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