How to Do Captain’s Chair Leg Raises: Muscles Worked & Proper Form

Muscles Worked in Captain’s Chair Leg Raises

Primary muscles worked:

• Abs
• Hip Flexor

Secondary muscles worked:

• Obliques

How to Do Captain’s Chair Leg Raises

1. Position yourself in a captain’s chair station with your forearms resting on the arm pads and your back against the back support.
2. Keep your body stable and let your legs hang straight down.
3. Engage your core and lift your straight legs upward until they are about hip height or higher, depending on your mobility.
4. Pause briefly at the top, then lower your legs back down under control to the starting position.
5. Repeat for reps.

Commentary

The Captain’s Chair Leg Raise is an effective core exercise that targets the hip flexors and abdominal muscles, with a longer lever compared to the knee raise. This makes the exercise more challenging.

By keeping the movement controlled, you avoid swinging or using momentum, which forces the core to work harder.