Captain's Chair Leg Raises
Captain's chair leg raises are a bodyweight exercise targeting the abdominal muscles, with secondary emphasis on the hip flexors and obliques. Performed on a captain's chair, this exercise challenges core strength by lifting the legs against gravity.
How to do it
- Mount a captain's chair apparatus and grip the handles firmly with your arms bent at 90 degrees.
- Allow your legs to hang straight down and engage your core.
- Keeping your legs together, raise them upward until your thighs are parallel to the floor.
- Pause briefly at the top, then slowly lower your legs back to the starting position.
- Repeat for the desired number of repetitions without swinging your body.
Form cues
- Press your forearms firmly against the pads.
- Engage your lower abs before lifting.
- Keep your legs straight or slightly bent.
- Pause briefly when thighs reach parallel.
- Lower your legs slowly with control.
Breathing: Exhale as you lift your legs upward, and inhale as you lower them back down with control.
Common mistakes
- Swinging the body uses momentum instead of core strength and reduces effectiveness.
- Arching the lower back puts unnecessary stress on the lumbar spine.
- Dropping the legs too fast misses the eccentric strengthening phase.
Muscles worked
Primary: abs. Secondary: hip flexors, obliques.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 10–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel lower back discomfort, reduce your range of motion or switch to a knee tuck variation.
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 more in my hip flexors than my abs?
It is common for hip flexors to take over. Focus on curling your pelvis upward slightly at the start of the movement rather than just lifting your legs.
How can I stop my body from swinging?
Pause completely at the bottom of each repetition and use a slower tempo to eliminate momentum.
How often should I do captain's chair leg raises?
2 to 3 times per week is plenty for recovery and strength building.