Captain's Chair Leg Raise
Primary
Core
Secondary
Hip flexors
Equipment
Machine
Difficulty
Intermediate
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your core, the Captain's Chair Leg Raise is a solid intermediate-level pulling movement in the isolation category. Use for lower ab development for optimal results.
Everything You Need to Know About the Captain's Chair Leg Raise
The Captain's Chair Leg Raise is a intermediate difficulty exercise that targets your Lower rectus abdominis and Hip flexors. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for lower ab development for optimal results. This timing makes the most of your workout and helps you get better results. Who is this for? Intermediate lifters looking to progress their training. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Captain's Chair Leg Raise — targeted muscles
Primary
Secondary
Stabilizers
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.
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
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Captain's Chair Leg Raise — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Don't swing.
- Control movement.