Exercise guide
Captains Chair Leg Raise
- Intermediate
- Compound
- Rep-based
- Waist
The Captain's Chair Leg Raise is a premier core exercise that isolates the rectus abdominis and hip flexors by providing back support to minimize momentum. It is particularly effective for targeting the lower abdominal region while building stability in the shoulder girdle.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Step into the station and press your lower back firmly against the padded backrest.
- Place your forearms on the padded armrests and grip the handles firmly to secure your upper body.
- Suspend your body so your feet are off the floor, allowing your legs to hang straight down with a slight bend in the knees.
- Depress your shoulder blades by pushing down through your elbows to create space between your ears and shoulders.
How to do it
- Exhale as you lift your knees toward your chest in a controlled arc, focusing on curling your pelvis upward at the top.
- Hold the peak contraction for one second, squeezing your abdominals intensely.
- Inhale as you slowly lower your legs back to the starting position over a 2-3 second count.
- Stop the descent once your legs are vertical to prevent your lower back from arching away from the pad.
Form checklist
- Keep your lower back in constant contact with the back pad to protect the spine.
- Avoid swinging the legs or using momentum to 'cheat' the weight up.
- Maintain a proud chest and keep your shoulders pushed down away from your ears.
- Control the eccentric phase; do not let your legs simply drop.
Pro tips
- To maximize abdominal recruitment, focus on bringing your pelvis toward your ribs rather than just lifting your thighs.
- Engage your lats and grip the handles tight to create full-body tension, which helps stabilize the torso for better core isolation.
Make it harder
- Perform the movement with completely straight legs to increase the lever arm and resistance.
- Hold a light dumbbell between your feet to add external load to the movement.
Frequently asked
- What muscles does the captains chair leg raise work?
- The captains chair leg raise primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the captains chair leg raise?
- The captains chair leg raise requires no equipment — just your body weight.
- Is the captains chair leg raise good for beginners?
- The captains chair leg raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.