Captains Chair Straight Leg Raise
What Captains Chair Straight Leg Raise really gives you is midsection control under load, driven by pure bodyweight leverage.
How to do Captains Chair Straight Leg Raise
- Sit on the captain's chair with your back against the backrest and your forearms resting on the arm pads.
- Keep your upper body stable and your back straight.
- Engage your abs and lift your legs up in front of you, keeping them straight.
- Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat for the desired number of repetitions.
Captains Chair Straight Leg Raise Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps first, then slow the lowering phase.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Captains Chair Straight Leg Raise Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Chasing rep count until the lower back arches away
End the set at the first rep where the ribcage flares, not at failure.
Easier and Harder Than Captains Chair Straight Leg Raise
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Captains Chair Straight Leg Raise — Frequently Asked Questions
How do you do the Captains Chair Straight Leg Raise?
Sit on the captain's chair with your back against the backrest and your forearms resting on the arm pads. Keep your upper body stable and your back straight. Engage your abs and lift your legs up in front of you, keeping them straight. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Captains Chair Straight Leg Raise work?
The Captains Chair Straight Leg Raise primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Captains Chair Straight Leg Raise should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Captains Chair Straight Leg Raise good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Captains Chair Straight Leg Raise?
Try the Cable Standing Crunch, Assisted Sit-up or the Stability Ball Crunch (full Range Hands Behind Head). Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
