10 Best Captains Chair Straight Leg Raise Alternatives for Ab Strength

The Captains Chair Straight Leg Raise is done hanging. Ranked closest by our scoring: the Seated Leg Raise, the Curl-up and the Knee/hip Raise On Parallel Bars. Two harder versions, the Side Hip (On Parallel Bars) and the Vertical Leg Raise (On Parallel Bars), are listed below as progressions rather than swaps.

The Captains Chair Straight Leg Raise sits you against the backrest with your forearms on the arm pads, then asks you to lift straight legs up in front of you. The Seated Leg Raise is the closest of these, since it keeps you seated and keeps your legs straight all the way up, just from a flat bench instead of a chair. With no chair or bench free, the Curl-up trains your abs from flat on the floor instead.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Captains Chair Straight Leg Raise

Captains Chair Straight Leg RaisePlay demonstration
Primary muscle
Abs
Equipment
Bodyweight
Difficulty
Intermediate
Type
Compound

Secondary muscles: Hip Flexors

How to perform Captains Chair Straight Leg Raise
  1. Sit on the captain's chair with your back against the backrest and your forearms resting on the arm pads.
  2. Keep your upper body stable and your back straight.
  3. Engage your abs and lift your legs up in front of you, keeping them straight.
  4. Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
  5. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
  6. Repeat for the desired number of repetitions.
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Ranked Captains Chair Straight Leg Raise Alternatives

10 substitutes, ranked by how closely each one matches the Captains Chair Straight Leg Raise on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Seated Leg RaisePlay demonstration

    1. Seated Leg Raise

    77% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation

    Pick this when you want an easier version that still works the abs.

    How to perform this exercise
    1. Sit on a flat bench with your back straight and your feet flat on the ground.
    2. Place your hands on the sides of the bench for support.
    3. Keeping your legs straight, slowly raise them up in front of you until they are parallel to the ground.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Movement: raise, the same as the Captains Chair Straight Leg Raise
    • Primary muscle: abs, the same as the Captains Chair Straight Leg Raise
    • Equipment: bodyweight only, the same as the Captains Chair Straight Leg Raise
    • Body position: seated, not hanging
  2. Curl-upPlay demonstration

    2. Curl-up

    75% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, slowly lift your upper body off the ground, curling forward until your torso is at a 45-degree angle.
    4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Captains Chair Straight Leg Raise
    • Equipment: bodyweight only, the same as the Captains Chair Straight Leg Raise
    • Body position: lying on your back, not hanging
  3. Knee/hip Raise On Parallel Bars

    3. Knee/hip Raise On Parallel Bars

    74% match
    • Abs
    • Other
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position your body on the vertical leg raise bench so that your forearms are resting on the pads next to the torso and holding on to the handles. Your arms will be bent at a 90 degree angle.
    2. The torso should be straight with the lower back pressed against the pad of the machine and the legs extended pointing towards the floor. This will be your starting position.
    3. Now as you breathe out, lift your legs up as you keep them extended. Continue this movement until your legs are roughly parallel to the floor and then hold the contraction for a second. Tip: Do not use any momentum or swinging as you perform this exercise.
    4. Slowly go back to the starting position as you breathe in.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Captains Chair Straight Leg Raise
    • Equipment: bodyweight only, the same as the Captains Chair Straight Leg Raise
    • Body position: hanging, the same as the Captains Chair Straight Leg Raise
  4. Leg Pull-in

    4. Leg Pull-in

    69% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Lie on an exercise mat with your legs extended and your hands either palms facing down next to you or under your glutes. Tip: My preference is with the hands next to me. This will be your starting position.
    2. Bend your knees and pull your upper thighs into your midsection as you breathe out. Continue the motion until your knees are around chest level. Contract your abs as you execute this movement and hold for a second at the top. Tip: As you perform the motion, the lower legs (calves) should always remain parallel to the floor.
    3. Return to the starting position as you inhale.
    4. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Captains Chair Straight Leg Raise
    • Equipment: bodyweight only, the same as the Captains Chair Straight Leg Raise
    • Body position: hanging, the same as the Captains Chair Straight Leg Raise
    • Balance: harder to stay steady on than the Captains Chair Straight Leg Raise
  5. Side Hip (On Parallel Bars)Play demonstration

    Progression

    5. Side Hip (On Parallel Bars)

    68% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound

    Pick this when you want a harder version that still works the abs.

    How to perform this exercise
    1. Stand between two parallel bars with your feet shoulder-width apart.
    2. Place your hands on the bars and lift your body off the ground, supporting your weight on your arms.
    3. Engage your abs and slowly lift your legs to the side, keeping them straight.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Captains Chair Straight Leg Raise
    • Equipment: bodyweight only, the same as the Captains Chair Straight Leg Raise
    • Body position: hanging, the same as the Captains Chair Straight Leg Raise
    • Balance: harder to stay steady on than the Captains Chair Straight Leg Raise
  6. Vertical Leg Raise (On Parallel Bars)Play demonstration

    Progression

    6. Vertical Leg Raise (On Parallel Bars)

    67% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from the parallel bars with your arms fully extended and your body straight.
    2. Engage your core and lift your legs up in front of you, keeping them straight.
    3. Continue lifting until your legs are parallel to the ground or slightly higher.
    4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, the same as the Captains Chair Straight Leg Raise
    • Equipment: bodyweight only, the same as the Captains Chair Straight Leg Raise
    • Body position: hanging, the same as the Captains Chair Straight Leg Raise
    • Balance: harder to stay steady on than the Captains Chair Straight Leg Raise
  7. Butt-upsPlay demonstration

    7. Butt-ups

    66% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands by your sides, palms facing down.
    3. Engaging your abs, lift your legs off the ground, bringing your knees towards your chest.
    4. At the top of the movement, squeeze your abs and pause for a moment.
    5. Slowly lower your legs back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Captains Chair Straight Leg Raise
    • Equipment: bodyweight only, the same as the Captains Chair Straight Leg Raise
    • Body position: lying on your back, not hanging
  8. Tuck CrunchPlay demonstration

    8. Tuck Crunch

    66% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lie flat on your back with your knees bent and feet flat on the ground.
    2. Place your hands behind your head with your elbows pointing outwards.
    3. Engaging your abs, lift your shoulder blades off the ground and bring your knees towards your chest, simultaneously curling your upper body towards your knees.
    4. Pause for a moment at the top, then slowly lower your shoulder blades and extend your legs back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Captains Chair Straight Leg Raise
    • Equipment: bodyweight only, the same as the Captains Chair Straight Leg Raise
    • Body position: lying on your back, not hanging
  9. Bent-knee Hip Raise

    9. Bent-knee Hip Raise

    65% match
    • Abs
    • Bodyweight
    • Beginner
    • Isolation
    How to perform this exercise
    1. Lay flat on the floor with your arms next to your sides.
    2. Now bend your knees at around a 75 degree angle and lift your feet off the floor by around 2 inches.
    3. Using your lower abs, bring your knees in towards you as you maintain the 75 degree angle bend in your legs. Continue this movement until you raise your hips off of the floor by rolling your pelvis backward. Breathe out as you perform this portion of the movement. Tip: At the end of the movement your knees will be over your chest.
    4. Squeeze your abs at the top of the movement for a second and then return to the starting position slowly as you breathe in. Tip: Maintain a controlled motion at all times.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: abs, the same as the Captains Chair Straight Leg Raise
    • Equipment: bodyweight only, the same as the Captains Chair Straight Leg Raise
    • Body position: lying on your back, not hanging
    • Balance: easier to stay steady on than the Captains Chair Straight Leg Raise
  10. Gorilla Chin/crunch

    10. Gorilla Chin/crunch

    65% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    How to perform this exercise
    1. Hang from a chin-up bar using an underhand grip (palms facing you) that is slightly wider than shoulder width.
    2. Now bend your knees at a 90 degree angle so that the calves are parallel to the floor while the thighs remain perpendicular to it. This will be your starting position.
    3. As you exhale, pull yourself up while crunching your knees up at the same time until your knees are at chest level. You will stop going up as soon as your nose is at the same level as the bar. Tip: When you get to this point you should also be finishing the crunch at the same time.
    4. Slowly start to inhale as you return to the starting position.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: abs, the same as the Captains Chair Straight Leg Raise
    • Equipment: bodyweight only, the same as the Captains Chair Straight Leg Raise
    • Body position: hanging, the same as the Captains Chair Straight Leg Raise
    • Balance: harder to stay steady on than the Captains Chair Straight Leg Raise

Why You Might Need a Captains Chair Straight Leg Raise Alternative

A busy gym often has one captain's chair and a line for it. The Captains Chair Straight Leg Raise sits you against a backrest with your forearms on the pads while you lift straight legs to hip height, and the Seated Leg Raise repeats that from a flat bench instead. The Knee/hip Raise On Parallel Bars, the Side Hip (On Parallel Bars) and the Vertical Leg Raise (On Parallel Bars) take your feet off the floor instead of sitting you down: forearms on pads, straight-arm support on the bars, or a full hang. The Gorilla Chin/crunch also hangs you from an overhead bar, pulling up while you crunch bent knees to chest level. The rest need only bodyweight and floor space: the Curl-up, the Leg Pull-in, the Butt-ups, the Tuck Crunch and the Bent-knee Hip Raise.

How to Choose the Right Captains Chair Straight Leg Raise Substitute

If the chair is what you are missing, take the Seated Leg Raise: the same straight-leg raise and seated position, just from a flat bench with your hands gripping the sides instead of your forearms on pads. The Knee/hip Raise On Parallel Bars uses the same padded station as the chair, only with your lower back on the pad and legs hanging straight down, so it is a harder start rather than a way around the queue. The Vertical Leg Raise (On Parallel Bars) then moves you to a full hang on straight arms once that feels easy. With only floor space, the Bent-knee Hip Raise and the Butt-ups draw your knees toward your chest lying down.

Captains Chair Straight Leg Raise FAQ

What should I do when the captain's chair is taken?

Take the Seated Leg Raise. It keeps the same straight-leg raise and the same seated position as the Captains Chair Straight Leg Raise, just from a flat bench with your hands gripping the sides instead of your forearms on pads. It is the fastest swap to make because almost nothing about the movement changes.

What is the Gorilla Chin/crunch and who is it for?

You hang from an overhead bar with an underhand grip and knees bent to 90 degrees, then pull yourself up while crunching your knees to chest level, stopping when your nose reaches the bar. It asks for an upper-body pull as well as the crunch, so save it for when the Vertical Leg Raise (On Parallel Bars) feels easy.

Can I do a Captains Chair Straight Leg Raise alternative at home?

Yes. The Curl-up, the Leg Pull-in, the Butt-ups, the Tuck Crunch and the Bent-knee Hip Raise all work with just your bodyweight and floor space, so none of them need a captain's chair or a gym. Try the Curl-up or the Bent-knee Hip Raise first if you are still building the brace before lifting your legs higher.

How do I make the floor version harder once it feels easy?

Move to a parallel bar frame. The Side Hip (On Parallel Bars) has you support your whole bodyweight on straight arms while you lift your legs to the side, and the Vertical Leg Raise (On Parallel Bars) has you hang from the bars on straight arms and lift straight legs up in front of you. The Knee/hip Raise On Parallel Bars sits between the two, so start there first.

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