Captains chair leg raise
Builds your abs and core control. A stronger core helps with posture, heavier lifts and everyday movement.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Position yourself in the captain's chair with your forearms on the pads, your back lightly against the back support, and your shoulders down.
- 02
Brace your core and keep your pelvis neutral, letting your legs hang straight or slightly bent without swinging.
- 03
Raise your legs by flexing at the hips in a controlled motion until your thighs are about parallel to the floor, maintaining core tension.
- 04
Pause briefly at the top and lightly squeeze your glutes to prevent your pelvis from tilting too far forward.
- 05
Lower your legs slowly back to the starting position, keeping the movement controlled without using momentum.
Beginner's guide
§ 03 · GuideBuilds your abs and core control. A stronger core helps with posture, heavier lifts and everyday movement.
You should feel it in your abs, with some work in the hip flexors. It should not be felt mainly in your lower back or shoulders.
A common mistake is swinging the legs for momentum. Brace your core before each rep and lower your legs under control.
How to get started at the gym
§ 04 · SisuLiftCaptains chair leg raise is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsAvoid swinging by pulling your shoulder blades back and down and bracing your core before each raise. If your grip or shoulders become fatigued, start with knee raises and progress to straight-leg raises.
An effective bodyweight exercise for developing lower abdominal and hip flexor control in the captain's chair without placing unnecessary strain on the lower back.
More exercises: Abs
§ 06 · Same muscles
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