Captain's Chair Leg Raise

Intermediate Isolation 60% of bodyweight Captain’s Chair

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A supported core exercise on a captain's chair that raises both straight legs to hip height. Targets the abs and hip flexors while your forearms carry your bodyweight, so grip does not limit the set.

Also known as: Captains Chair Straight Leg Raise, Captain Chair Leg Raise, Roman Chair Leg Raise

How to do the Captain's Chair Leg Raise

  1. Rest your forearms on the armrests, back against the backrest.
  2. Grip the handles and let your straight legs hang.
  3. Lift your legs forward, curling your hips upward as you rise.
  4. Stop at hip height, then lower slowly without swinging.
Full technique — 7 steps
  1. Step onto the captain's chair with your back against the backrest and forearms on the armrests.
  2. Grip the handles and lift your feet so your body hangs from your forearms with legs straight.
  3. Set your shoulders down, tighten your stomach, and stop any body swing before starting.
  4. Raise your legs forward until they reach at least hip height or higher if controlled.
  5. Keep your knees straight and your lower back against the backrest as your legs rise.
  6. Keep the motion smooth without kicking, swinging, or letting your ribs flare upward.
  7. Lower your legs under control until they hang straight below you again.

Common mistakes

  • Swinging legs with momentum
  • Bending knees to shorten range
  • Stopping short of hip height
  • Letting the lower back arch
  • Dropping into the next rep
  • Shrugging shoulders toward ears

Form cues

  • Keep knees straight
  • Lift with abs first
  • Keep ribs down
  • Pause out the swing
  • Back stays on backrest

Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

Dumbbells

Resistance bands

Medicine ball

Suspension trainer

Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

  1. Easier Reverse Crunch 25% of bodyweight
  2. Easier Ab Wheel Pass Crunch 30% of bodyweight
  3. This exercise Captain's Chair Leg Raise 60% of bodyweight
  4. Harder Dip Station Leg Raise 70% of bodyweight
  5. Harder Standing Ab Wheel Rollout 120% of bodyweight

Too hard for now? Start with the Ab Wheel Pass Crunch.

Quick answers

What muscles does the Captain's Chair Leg Raise work?

Primary: Abs 9/10. Also works: Obliques 5/10.

When should I do the Captain's Chair Leg Raise in a workout?

Finisher. Goes last, once the heavy work is done. ≈ 6 min with rest.

How many sets and reps of the Captain's Chair Leg Raise?

Strength: 3–4 sets of 6–10 reps, rest 1 min 30 s, 2 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 2–3 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 45 s, 3–4 reps in reserve.

What can I do instead of the Captain's Chair Leg Raise?

Dumbbells: Dumbbell Decline Sit-Up, Dumbbell Straight Arm Crunch. Resistance bands: Lying Resistance Band Crunch, Lying Resistance Band Knee Tuck. Medicine ball: Medicine Ball Toe Touch Crunch, Medicine Ball Straight Arm Crunch. Suspension trainer: Suspension Trainer Hanging Knee Raise, Suspension Trainer Hanging Leg Raise.

What is an easier version of the Captain's Chair Leg Raise?

Ab Wheel Pass Crunch (30% of bodyweight), Reverse Crunch (25% of bodyweight).

What is a harder version of the Captain's Chair Leg Raise?

Dip Station Leg Raise (70% of bodyweight), Standing Ab Wheel Rollout (120% of bodyweight).

How we rate exercises

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