Male model ex_K5GLME

Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans

Waist · Body Weight

Captains Chair Leg Raise

beginnerstrength

Captains Chair Leg Raise is a beginner isolation strength exercise that works the abs (waist), with the hip flexors and quadriceps assisting. It needs only a chair. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.

Target: Abs
Body part: Waist
Equipment: Body Weight
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 4.3 kcal

Primary muscles

Abdominals · Rectus Abdominis

Secondary muscles

Hip Flexors · Iliopsoas
Quadriceps · Quadriceps Femoris

How to do Captains Chair Leg Raise

Stand on the platform of the captain's chair and place your forearms on the arm pads, gripping the handles for stability. Allow your legs to hang straight down.
Engage your core and keep your back pressed against the back pad.
Raise your legs, knees first, up in front of you until your thighs are parallel to the floor and your feet are slightly forward.
Slowly lower your knees back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

Exhale as you raise your knees and inhale as you lower them back down.
Avoid using momentum; the movement should be controlled and deliberate.
Focus on engaging your core muscles throughout the movement.

Captains Chair Leg Raise alternatives

Resistance Band Lying Leg Raise

Abs · beginner

Dumbbell Straight Leg Russian Twist

Abs · intermediate

Resistance Band Lying Bent Knee Raise

Abs · beginner

Suspension Trainer With Grips Hanging Leg Hip Raise

Abs · intermediate

More abs exercises

Captains Chair Straight Leg Raise

Alternate Leg Raise

Lying Leg Raise

Crunch Leg Raise

Alternate Lying Floor Leg Raise

Abs · beginner

Alternate Leg Raise With Head Up

Abs · intermediate

Front Lever Raise

Abs · advanced

Flat Knee Raise

Abs · intermediate

Captains Chair Leg Raise FAQ

What muscles does Captains Chair Leg Raise work?

Captains Chair Leg Raise mainly works the abs in the waist (Rectus Abdominis). The hip flexors and quadriceps work as secondary muscles.

What equipment do you need for Captains Chair Leg Raise?

You need only a chair.

How many sets and reps of Captains Chair Leg Raise should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Captains Chair Leg Raise good for beginners?

Yes. Captains Chair Leg Raise is rated beginner, so it's a sound choice while you learn to train the abs.

How many calories does Captains Chair Leg Raise burn?

About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.

What is a good alternative to Captains Chair Leg Raise?

Other exercises for the abs include Resistance Band Lying Leg Raise, Dumbbell Straight Leg Russian Twist, Resistance Band Lying Bent Knee Raise and Suspension Trainer With Grips Hanging Leg Hip Raise.

For developers

Use Captains Chair Leg Raise in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

Get a free API key Read the docs

# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_K5GLME" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_K5GLME",
  "name": "Captains Chair Leg Raise",
  "model": "male",
  "target": "Abs",
  "equipment": "Body Weight",
  "media": {
    "mp4": "https://…/ex_K5GLME/mp4-720.mp4?…",
    "poster": "https://…/ex_K5GLME/poster.jpg?…"
  }
}