Primary
Core
Secondary
Hip flexors
Equipment
Machine
Difficulty
Intermediate
Type
Pull
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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.
Also targets: hip flexors
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Position yourself in the captain's chair.
Support yourself on the armrests.
Let your legs hang straight.
Raise your legs parallel to floor.
Or bring knees to chest.
Lower with control for optimal results.
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.
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.
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.
Intermediate lifters looking to progress their training.
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.
MySetPlan places Captain's Chair Leg Raise inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Captain's Chair Leg Raise
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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.