Weighted Captain’s Chair Leg and Hip Raise (Abdominals)

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.

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.

In This Exercise:

• Target Muscle Group: Rectus Abdominis
• Type: Strength
• Mechanics: Compound
• Equipment: Captain’s Chair or dip stand
• Difficulty: Intermediate

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