Captain Chair Leg Raise
Learn how to perform Captain Chair Leg Raise, a Core exercise, with setup, breathing and common mistakes.
Captain Chair Leg Raise · Preview
Setup
Place your elbows on the pads and your back against the support. Pull your shoulders down and brace your core so your body stays still.
Start phase
Slowly lift your knees toward your chest. Think of curling your pelvis up with your lower abs instead of simply lifting your legs.
End phase
Lower your legs slowly. Keep your core and shoulder support active so your body does not swing.
Target muscles
Focus on curling your pelvis without swinging rather than lifting your legs high. If you cannot feel your lower abs, bend your knees more and shorten the range.
Common mistakes
Kicking your legs up with momentum or leaning your back too far increases back strain. A short, bent-knee range is correct if your abs work better there.
Breathing
Exhale as you lift and inhale as you lower. A long exhale helps your lower abs tighten and makes the pelvic curl easier.
Coach tip
Start with knee raises and straighten your legs only when you can stay nearly still. Pause for 1 second at the top to increase lower-ab engagement.
