Captains Chair Straight Leg Raise
Expert Advice
Keep your movements controlled and avoid using momentum to swing your legs up, which can reduce the effectiveness of the exercise.
How-to-do Steps
- Position yourself in the captain's chair with your back against the pad and your forearms on the armrests.
- Grip the handles and let your legs hang straight down.
- Keeping your legs straight, raise them in front of you to form a 90-degree angle with your torso.
- Slowly lower your legs back to the starting position without swinging.
- Repeat for the desired number of repetitions.
Track Captains Chair Straight 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 Straight 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 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Captains Chair Straight Leg Raise work?
Captains Chair Straight 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 Straight Leg Raise?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Captains Chair Straight Leg Raise suitable for beginners?
Yes, Captains Chair Straight Leg Raise is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
