Captain's Chair Leg Raise
Primary
Core
Secondary
Hip flexors
Equipment
Machine
Difficulty
Intermediate
Type
Pull
Captain's Chair Leg Raise
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NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Captain chair leg raises provide supported hanging ab work by using armrests instead of gripping a bar. This removes grip as a limiting factor, allowing you to fully fatigue your abs without your hands giving out first. The back support also reduces swinging.
When to use it
Use for lower ab development for optimal results.
Who it's for
Intermediate lifters looking to progress their training.
Position yourself in the machine with forearms on the pads and back against the support. Let your legs hang straight. Raise your legs by curling your pelvis up, not just lifting your legs. Straight legs are harder; bent knees make it easier. Lower with control.
Captain's Chair Leg Raise — targeted muscles
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How do you perform the Captain's Chair Leg Raise?
- 1
Position yourself in the captain's chair.
- 2
Support yourself on the armrests.
- 3
Let your legs hang straight.
- 4
Raise your legs parallel to floor.
- 5
Or bring knees to chest.
- 6
Lower with control for optimal results.
What are the best tips for the Captain's Chair Leg Raise?
Don't swing, which reduces muscle activation and increases injury risk.
Straight legs are harder.
Focus on using abs for optimal results.
Control the descent.
When to Use the Captain's Chair Leg Raise
Use captain chair raises when grip limits your hanging ab work, or when you want to focus purely on abs without grip fatigue. They work well for high-rep lower ab training. Progress from knee raises to straight legs to weighted over time.
Common Captain's Chair Leg Raise mistakes
Swinging for momentum.
Bouncing or using momentum during the Captain's Chair Leg Raise takes work away from your Lower rectus abdominis and puts your connective tissue at risk. Control the weight through the full range — if you can't, lower the load.
Not going high enough.
On pulling movements like the Captain's Chair Leg Raise, this mistake typically means your arms are doing work that should come from your Lower rectus abdominis. Initiate every rep by engaging your Lower rectus abdominis first, then let your arms follow.
Dropping legs down for optimal results.
On pulling movements like the Captain's Chair Leg Raise, this mistake typically means your arms are doing work that should come from your Lower rectus abdominis. Initiate every rep by engaging your Lower rectus abdominis first, then let your arms follow.
Captain's Chair Leg Raise — who it's best for
Intermediate lifters looking to progress their training.
How to Program the Captain's Chair Leg Raise
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3-4 sets of 10-15 reps. Rest 60s.
What are good alternatives to the Captain's Chair Leg Raise?
Other Variations
- Captain's Chair Knee Raise
- Captain's Chair Oblique Raise
Frequently Asked Questions About the Captain's Chair Leg Raise
The Captain's Chair Leg Raise primarily targets the Lower rectus abdominis, Hip flexors, making it an effective exercise for core development. Secondary muscles worked during the Captain's Chair Leg Raise include Hip flexors, providing additional training stimulus. Stabilizer muscles engaged include Shoulders, Upper body.
The Captain's Chair Leg Raise is rated as intermediate difficulty, meaning it requires some training experience. Intermediate lifters looking to progress their training. Focus on proper technique and consider starting with easier variations.
For the Captain's Chair Leg Raise, the recommended approach depends on your goals. 3-4 sets of 10-15 reps. Rest 60s. For strength, use 8-10 reps. For muscle growth, perform 10-15 reps. For endurance, complete 15-20 reps.
The Captain's Chair Leg Raise typically requires a machine, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
Good alternatives to the Captain's Chair Leg Raise include: Hanging Leg Raise, Lying Leg Raise. These exercises target similar muscle groups as the Captain's Chair Leg Raise and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
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Safety Notes
- Don't swing.
- Control movement.