Weighted Captains chair leg raise
Expert Advice
Keep your movements controlled, and avoid arching your back as you raise your legs.
How-to-do Steps
- Secure the weight between your feet or ankles.
- 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 weighted legs towards your chest.
- Slowly lower your legs back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Weighted Captains chair leg raise primarily targets the Quads, Abs, with Strength mechanics using Weighted. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Abs50%
Equipment
Weighted
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner2 x 10-12
Intermediate3 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Weighted Captains chair leg raise work?
Weighted Captains chair leg raise primarily targets the Quads, Abs. It is classified as a Strength exercise performed with Weighted.
How many sets and reps should I do for Weighted Captains chair leg raise?
For beginners, start with 2 sets of 10-12. Intermediate lifters can do 3 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Weighted Captains chair leg raise suitable for beginners?
Weighted Captains chair leg raise is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
