The captain’s chair leg raise is an effective core exercise performed on a specialized piece of equipment that targets the lower abs and hip flexors while providing stability for proper form. This exercise helps develop strong abdominal muscles while minimizing neck and back strain.
Step by step guide:
- Position yourself in the captain’s chair with your back against the pad.
- Grip the handles firmly and rest your forearms on the padding.
- Allow your legs to hang straight down.
- Engage your core and keep your back pressed against the pad.
- Slowly raise your legs until they’re parallel to the ground.
- Hold briefly at the top position.
- Lower your legs with control back to the starting position.
- Keep your legs straight throughout the movement.
- Perform 10-15 repetitions for 3 sets.
Tips
Avoid swinging your legs or using momentum. Keep your movements slow and controlled. Focus on using your abs to lift your legs, not your hip flexors. For beginners, try bent knee raises first. Maintain steady breathing throughout the exercise.
Benefits
This exercise strengthens the entire core with emphasis on lower abs, improves hip flexor strength, develops better core control, and helps build definition in the abdominal region. The supported position helps maintain proper form throughout the movement.
Prevention
Don’t arch your back during the movement. If you experience lower back pain, reduce the range of motion or try bent knee variations. Those with shoulder or grip strength issues should start with shorter sets. Avoid if you have recent abdominal or back injuries.
