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Home » Exercise Guides » Core

Weighted Captain’s Chair Leg Raise for Stronger Abs & Hips

How to do the weighted captain's chair leg and hip raise.

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:17 AM EDT

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The weighted Captain’s Chair leg and hip raise is a very effective core exercise which works the abs primarily with the obliques and hip flexors also receiving stimulation. Now, by adding resistance you increase the potential for core muscle growth and strength. But, you should always increase the resistance gradually to ensure optimal safety and to make sure you’re effectively working the muscles.

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And this is a great ab variation because you can really target the lower abs which are often neglected during core training. So, you get the best of everything with the weighted Captain’s Chair exercise and you should definitely include it in your routine for maximum results.

Weighted Captain's Chair Leg Raise Details
Basic Information
Body Part
Abdominal muscles
Primary Muscles
Hip Flexors, Obliques, Quadratus lumborum, Rectus Abdominis
Secondary Muscles
Iliopsoas
Equipment
Captain'S Chair, Weights (Dumbbells Or Ankle Weights)
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Brace
Force Type
Concentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Isolation
Bodyweight Exercise
No
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Moderate
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
Strength6-10
Hypertrophy8-12
Endurance15-20
Power3-5
Muscular endurance15-20
Stability core8-12
Flexibility mobility10-15
Similar Exercises
  • Hollow Hold: Strengthen Your Core and Hip Flexors Efficiently
  • Low Jacks: Strengthen Your Lower Body and Core Effectively
  • Seated Twisting Cable Row: Target Your Back & Core Muscles
  • Belt Squat: Transform Your Lower Body Strength Effectively

Exercise Instructions

  1. Place the dumbbell on the floor so it’s standing up on its side where your feet will be hanging.
  2. Then, position yourself on the Captain’s Chair/dip stand with your back against the padding.
  3. Now, pick up the dumbbell between your feet and raise your knees as high as you can while contracting your abdominals. Exhale during this part of the movement.
  4. Slowly drop your legs back down and inhale.
  5. Complete the ideal number of reps and repeat the movement for the desired amount of sets.

Variations & Tips:

  • If you’re a beginner or cannot properly position the dumbbell between your feet, then just do the movement with bodyweight only.
  • Keep your core tight during the movement.
  • The exercise targets the abs primarily, but the obliques and hip flexors are also involved.

Watch: How to do the weighted captain’s chair leg and hip raise


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: Core Exercise Guides Legs and Glutes
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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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