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 this exercise recruits the hip flexors alongside the abs, Iridium checks your sub-muscle-group fatigue to ensure recent leg training won't limit your performance. The system tracks your RPE and rep trends to gauge intensity, eventually recommending added weight to maintain progressive overload once you exceed your target rep range.
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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