Male model ex_LOORBG

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Waist · Body Weight

Captains Chair Straight Leg Raise

beginnerstrength

Captains Chair Straight 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 Straight 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 straight up in front of you until they are parallel to the floor, keeping them as straight as possible.
Slowly lower your legs back to the starting position with control. Repeat for the desired number of repetitions.

Form tips

Keep your back pressed against the back pad to prevent swinging and maintain proper form.
Avoid using momentum; the movement should be controlled and deliberate.
Exhale as you raise your legs and inhale as you lower them back down.

Captains Chair Straight Leg Raise alternatives

Resistance Band Lying Leg Raise

Abs · beginner

Dumbbell Straight Leg Russian Twist

Abs · intermediate

Suspension Trainer With Grips Hanging Straight Leg Hip Raise

Abs · intermediate

Dumbbell Straight Arm Crunch

Abs · intermediate

More abs exercises

Captains Chair Leg Raise

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Lying Leg Raise

Crunch Leg Raise

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Crunch (Straight Leg Up)

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Alternate Leg Raise With Head Up

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Alternate Lying Floor Leg Raise

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Captains Chair Straight Leg Raise FAQ

What muscles does Captains Chair Straight Leg Raise work?

Captains Chair Straight 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 Straight Leg Raise?

You need only a chair.

How many sets and reps of Captains Chair Straight 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 Straight Leg Raise good for beginners?

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

How many calories does Captains Chair Straight 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 Straight Leg Raise?

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

For developers

Use Captains Chair Straight 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.

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

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