Hips and adductors
Captain's Chair Leg Raise
The Captain's Chair Leg Raise is a strength exercise on dip bars for your hip flexors. Share of the load in the Zulta muscle model: hip flexors 32%, lower abs 30% and upper abs 16%.
Also known as: captains chair
How to do it
- Step into the captain's chair and rest your forearms on the pads with your back against the backrest.
- Grip the handles, let your legs hang straight and lift your shoulders away from your ears.
- Press your lower back into the pad and raise your straight legs until they are level with the floor.
- Tilt the pelvis slightly up at the top to curl the lower abs.
- Lower the legs slowly until they hang straight again, without swinging.
Tips
- Keep your back glued to the pad so the hips curl instead of the spine arching.
- Bend the knees slightly if straight legs pull your back off the pad.
Common mistakes
- Swinging the legs up with momentum.
- Arching the lower back away from the backrest as the legs rise.
- Dropping the legs fast instead of lowering them under control.
Muscles worked by the Captain's Chair Leg Raise
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Supported on the forearms. Lifting straight legs is hip flexion, so iliopsoas leads together with the lower abs, which tilt the pelvis back and hold it; hanging adds grip and lats.
Captain's Chair Leg Raise alternatives
Different equipment
Easier
No equipment
Make it harder
Make it easier
Frequently asked questions
What muscles does the Captain's Chair Leg Raise work?
Mainly the hip flexors and lower abs. The upper abs and obliques assist.
Is the Captain's Chair Leg Raise good for beginners?
The Captain's Chair Leg Raise is rated intermediate. If you are new, learn the Leg Raise first and build up from there.
What is a good alternative to the Captain's Chair Leg Raise?
For example the Ab Coaster, Weighted Hanging Leg Raise and Hanging Leg Raise. They train mostly the same muscles, some with different equipment.
How do you make the Captain's Chair Leg Raise harder?
Add weight or reps, or move on to the Hanging Leg Raise and Weighted Hanging Leg Raise.
Sources
- Escamilla et al. 2006, Phys Ther 86(5):656-671 (hanging knee-up, reverse crunch)
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