Captain's Chair Leg Raise
The captain's chair leg raise is a bodyweight exercise that targets the abdominal muscles and hip flexors. Suspended between the arm pads of a captain's chair, raising the knees toward the chest creates strong core engagement and lower ab activation.
How to do it
- Mount a captain's chair apparatus and press your back firmly against the back pad.
- Grip the handles and allow your legs to hang straight down.
- Engage your core and raise your legs by bending your knees toward your chest.
- Pause at the top of the movement, squeezing your abs.
- Slowly lower your legs back to the hanging position and repeat for the desired number of repetitions.
Form cues
- Press your back flat against the pad to prevent arching.
- Grip the handles firmly and keep your shoulders pulled down.
- Exhale as you lift your knees smoothly toward your chest.
- Lower your legs with control without swinging at the bottom.
Breathing: Exhale forcefully as you lift your knees up, and inhale slowly as you lower your legs back down.
Common mistakes
- Swinging your legs using momentum, which reduces core engagement and strains your lower back.
- Shrugging your shoulders up toward your ears, causing tension in your neck instead of your abs.
- Arching your lower back away from the pad, which can lead to discomfort and poor form.
Muscles worked
Primary: abs. Secondary: hip flexors, obliques.
Suggested sets & reps
Get fitter
3 sets x 10-12 reps, rest 60 seconds
Lose weight
3 sets x 12-15 reps, rest 45 seconds
Build muscle
3-4 sets x 8-12 reps, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp lower back or hip pain, ease off and choose a gentler core movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I feel this in the front of my hips instead of my abs?
That is very common because the hip flexors assist in this movement. Try focusing on curling your pelvis upward slightly at the top of the lift to shift more work to your lower abs.
Can I do this exercise if I don't have a captain's chair?
Yes, you can substitute it with lying leg raises or seated knee tucks on a bench or the floor.
How often can I practice leg raises?
2 to 3 times per week is plenty for most beginners to allow for adequate core recovery.