Captain's Chair Leg Raise
The Captain's Chair Leg Raise is a core isolation exercise performed on a vertical support station that targets the lower abdominals and hip flexors. By suspending the body and lifting straight legs against gravity, it provides intense abdominal engagement while reducing strain on the lower back compared to floor-based variations.
Since hip flexor fatigue can often limit performance in this exercise before the abs are fully exhausted, our AI analyzes your recent lower-body training volume to ensure your hip flexors are sufficiently recovered. By tracking your RPE and repetition consistency, the app learns your true endurance threshold, adjusting target reps to ensure you are maintaining tension on the abdominals rather than swinging with momentum.
Form Cues
- Press your lower back firmly against the backrest
- Grip the handles tightly to stabilize your upper body
- Exhale forcefully as you lift your legs
- Lower your legs slowly to a complete stop
- Keep your legs as straight as your flexibility allows
- Don't swing your legs to generate momentum
- Don't arch your lower back off the pad
- Don't let your shoulders shrug up towards your ears
- Don't drop your legs quickly on the descent
- Don't hold your breath during the exertion
Common Mistakes
- Using momentum to swing legs up
- Arching the lumbar spine
- Rushing the lowering phase
- Shrugging shoulders due to weak support
- Bending knees excessively
Muscles Worked
This exercise places significant tension on the rectus abdominis, specifically targeting the lower region by requiring the pelvis to stabilize against the weight of the legs. The iliopsoas (hip flexors) work as primary movers to flex the hip, while the obliques engage isometrically to prevent swaying and maintain a rigid torso against the backrest.
Primary
Secondary
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