Captains chair leg raise

Muscles worked: Hip flexors, Abs
Hip flexorsAbs
🔧 Captain's Chair 🔁 reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Brace core, inhale. Exhale, lift knees to chest by flexing hips until thighs are parallel. Pause, squeeze abs. Inhale, slowly lower legs with control, maintaining core engagement.

Muscles Worked

IliopsoasExternal ObliquesInternal Obliques

Tips

Brace your core firmly throughout the exercise to stabilize your spine and protect your lower back, engaging your abdominal muscles as if preparing for a punch. Ensure your knees track directly over your toes, preventing them from collapsing inward or pushing outward, which can lead to instability and potential injury. Avoid any swinging motion during the lift; the movement should be driven by your hip flexors and core strength, not momentum. At the peak of the exercise, consciously squeeze your abdominal muscles to maximize engagement and further challenge your core stability. Lower your legs slowly and with deliberate control, resisting gravity to build strength and prevent lower back strain.

Similar exercises

Captains chair knee raise Hip flexors, Abs · 🔧 Captain's Chair 2/10 Seated leg raise Abs · 🔧 no equipment 2/10 Leg raise Abs · 🔧 no equipment 2/10 Capitans chair straight leg raise Abs, Hip flexors · 🔧 captain’s chair 3/10 Lying leg raise Abs · 🔧 no equipment 2/10 Parallel bars leg raise Abs · 🔧 Parallel bars 3/10 Lying straight leg raise Abs · 🔧 no equipment 2/10 Weighted hanging leg raise Abs · 🔧 plate 5/10
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