Primary
Core
Secondary
Hip flexors
Equipment
Machine
Difficulty
Intermediate
Type
Pull
See how Captain's Chair Leg Raise could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
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 makes the movement harder to control and can shift work away from your Lower rectus abdominis. Use a load you can move smoothly through the intended range.
Not going high enough.
On an upper-body pulling movement like the Captain's Chair Leg Raise, this mistake can shift work away from your Lower rectus abdominis. Keep your torso stable and guide the load through the intended pulling path.
Dropping legs down for optimal results.
On an upper-body pulling movement like the Captain's Chair Leg Raise, this mistake can shift work away from your Lower rectus abdominis. Keep your torso stable and guide the load through the intended pulling path.
Intermediate lifters looking to progress their training.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3-4 sets of 10-15 reps. Rest 60s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Captain's Chair Leg Raise could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Captain's Chair Leg Raise as intermediate. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Captain's Chair Leg Raise. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Captain's Chair Leg Raise is a machine. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.