Captain's Chair Leg Raise
How to do it
Starting position
- Press your back firmly against the back pad of the captain's chair.
- Place your arms on the armrests and grab the handles.
- Lift your feet off the floor and keep your body vertical.
- Keep your gaze fixed straight ahead.
Movement
- Engage your abs and slightly curl your pelvis upward.
- Keep your knees straight and raise your legs to hip height.
- Slowly lower your legs, maintaining tension in your abs.
Breathing
Exhale as you raise your legs, and inhale as you lower them.
Trainer tips
- Keep your legs straight and raise them parallel to the floor
- If it's too hard, bend your knees slightly
Cautions
- Arching your lower back excessively can cause pain, so keep your pelvis tucked.
- If your shoulders shrug up, it strains the joints, so keep your shoulders away from your ears.
- Swinging the body to use momentum
- Dropping abruptly when lowering
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Abs |
|---|---|
| Secondary muscles | Obliques |
| Equipment |  Dip station Bodyweight |
| Movement pattern | Core |
| Rep range | 8–12 reps |
11 similar exercises
Representative exercise: Weighted Hanging Leg Raise
- Weighted Hanging Leg Raise
- Hanging Leg Tuck
- Stall Bar Leg Raise
- Vertical Leg Raise (on Parallel Bars)
- Vertical Leg Raise (on parallel bars) (VERSION 2)
- Weighted Captain's Chair Leg Raise
- Cable Hanging Leg Raise
- Hanging Leg Raise
- Ring Hanging Leg Raise
- Hanging Straight Leg Hip Raise
- Ring Hanging Straight Leg Raise
Related exercises
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.