Captains chair leg raise
Expert Advice
Avoid swinging your legs or using momentum; focus on using your abs to lift your legs.
How-to-do Steps
- Stand in the captain's chair with your back against the pad and grip the handles.
- Press your lower back against the pad and raise your knees towards your chest.
- Slowly lower your legs back to the starting position.
- Repeat for the desired number of repetitions.
Track Captains chair leg raise in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Captains chair leg raise primarily targets the Quads, Abs, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Abs50%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Captains chair leg raise work?
Captains chair leg raise primarily targets the Quads, Abs. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Captains chair leg raise?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Captains chair leg raise suitable for beginners?
Captains chair leg raise is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
