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.
In This Exercise:
- Target Muscle Group: Rectus Abdominis
- Type: Strength
- Mechanics: Compound
- Equipment: Captain’s chair, dip stand
- Difficulty: Beginner
- 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.
- Then, with your legs straight or slightly bent, lift them until parallel to the floor. Exhale during this portion of the exercise.
- Now, lower your legs back down to starting position and inhale.
- 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.