Captains Chair Straight Leg Raise
Description
The captains chair straight leg raise is a core exercise performed on a captains chair (vertical knee raise station) with arms supported on the pads. You lift both straight legs from a hanging position to horizontal or higher. The straight-leg version is harder than knee raises and heavily targets the lower abs and hip flexors.
Equipment Required
Captains Chair Straight Leg Raise Instructions
- Step into a captains chair. Place your forearms on the pads and grip the handles.
- Press your back firmly against the back pad. Let your legs hang straight down.
- Brace your core. Pull your shoulders down — do not shrug.
- Lift both straight legs together by contracting your lower abs and hip flexors.
- Continue lifting until your legs are parallel to the floor (or higher if you can maintain straight legs).
- Pause briefly at the top. Squeeze your abs.
- Lower under control over two to three seconds. Stop just before your legs return to fully vertical.
- Repeat for the desired number of reps.
Captains Chair Straight Leg Raise Form & Visual
Captains Chair Straight Leg Raise Benefits
- Targets the lower abs and hip flexors heavily
- Captains chair allows back support for strict form
- Easier to maintain than hanging leg raises
- Builds lower-ab strength
- Excellent progression from knee raises
- Easy to scale by bending knees if needed
Captains Chair Straight Leg Raise Muscles Worked
- Rectus abdominis (especially lower)
- Hip flexors
- Quadriceps (keeping legs straight)
- Obliques (secondary)
Captains Chair Straight Leg Raise Variations & Alternatives
- Captains Chair Leg Raise (knees bent)
- Hanging Leg Hip Raise
- Hanging Toes to Bar
- Lying Leg Raise
- Captains Chair Leg Raise with Twist
