Abs · Machines
Captains Chair Straight Leg Raise
The captain's chair straight leg raise is an intense core exercise that primarily targets the rectus abdominis and hip flexors. It is best suited for intermediate and advanced lifters and fits well at the end of a strength session or within a dedicated core routine.
How to do it
- Approach the captain's chair apparatus and position yourself with your back against the backrest.
- Grip the handholds and stabilize your upper body.
- Allow your legs to hang straight down.
- Inhale and brace your core. As you exhale, slowly lift your legs in front of you, keeping them straight.
- Raise your legs until they are parallel to the floor or as high as you can comfortably go without arching your back.
- Focus on using your abdominal muscles to lift your legs, keeping your movements controlled.
- Avoid swinging or using momentum to lift your legs.
- Slowly lower your legs back to the starting position, controlling the descent.
Common mistakes
- Swinging the legs and relying on momentum shifts the workload away from the abdominals and places shear stress on the lower back.
- Sagging into the shoulders without active depression strains the neck and shoulder girdle.
- Bending the knees significantly shortens the lever arm, lowering the intended training stimulus.
- Hyperextending the lumbar spine at the bottom of the movement compromises core stability and strains the back.
Tips
- Press down firmly through your forearms to keep your chest open and your shoulders away from your ears.
- Focus on slightly curling your pelvis upward at the top of the lift to fully engage your abs rather than only using hip flexors.
- Lower your legs with a controlled two- to three-second tempo instead of letting them drop under gravity.
Sets and reps
Aim for 3 to 4 sets of 8 to 15 reps with 60 to 90 seconds of rest between sets. If the goal is core muscular endurance, increase the volume to 15 to 20 reps per set.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
How does this compare to hanging leg raises on a pull-up bar?
The captain's chair removes the grip strength limitation and offers back support, making it easier to isolate the abdominals.
Is this exercise safe if you have lower back issues?
The long lever arm places high demand on the lumbar spine, so stop immediately and consult a healthcare professional if you experience back pain.
