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Home » Exercise Guides

Captain’s Chair Leg Raise: Target Your Core Muscles Effectively

How to do the captain's chair leg raise

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:18 AM EDT

Ask Question?

The Captain’s chair leg raise is a compound exercise which builds muscle and strength in the abdominals which make up a large portion of the core muscles. The great thing about this movement is that you can use your body weight to get an effective workout and it also emphasizes your lower core muscles effectively.

Now, anyone can perform this exercise but it does require a little upper body strength. But, once you are proficient with this exercise it yields great results for your abs, obliques, and even hip flexors.

So, try this exercise at the beginning or end of your ab routine and be consistent to see the best results possible.

Captain's Chair Leg Raise Details
Basic Information
Body Part
Abdominals
Primary Muscles
Hip Flexors, Obliques, Rectus Abdominis, Transverse abdominis
Secondary Muscles
Iliopsoas, Quadriceps
Equipment
Captain'S Chair Or A Dip Station.
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Brace
Force Type
Isometric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Isolation
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy8-12
Endurance15-20
Power6-8
Muscular endurance15-20
Stability core8-15
Flexibility mobility15-20
Similar Exercises
  • Transform Your Core: Master the Hollow Roll for Total Ab Strength
  • 45° Side Bend: Sculpt Your Abs with This Effective Move
  • Floor Wipers: Ultimate Core Workout for Stronger Abs & Glutes
  • Master the Chinese Plank: Total Core & Full-Body Strength

Exercise Instructions

  1. Position yourself on the captain’s chair/dip stand, so that your back is against the padding and your forearms are holding your body up.
  2. Then, with your legs straight or slightly bent, lift them until parallel to the floor. Exhale during this portion of the exercise.
  3. Now, lower your legs back down to starting position and inhale.
  4. Repeat the exercise for the ideal number of repetitions to complete the set.

Variations & Tips:

  • You can either keep your legs straight during the exercise or bend your knees slightly.
  • Raise your legs to parallel during the movement as any higher is unnecessary.
  • The Captain’s chair leg raise is a great way to train your core and lower abdominals along with your hip flexors.

Watch The Captain’s Chair Leg Raise Video Below:


If you have any questions or need further clarification about this article, please leave a comment below, and Dr. Malik will get back to you as soon as possible.

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Categories: Exercise Guides Legs and Glutes
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Weighted Captain’s Chair Leg Raise for Stronger Abs & Hips

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Cable Pallof Press: Strengthen Your Core and Shoulders Today!

Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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