While slightly bending the upper body, proceed with the upper abdomen contracted. Be careful not to let the body lean back. For beginners, while kee…

It was an exercise that stimulates the upper abdomen, a new world...bb

Anyone do knee ups instead

That's me 2 months ago. Today I can do full legs up! Keep going 💪🏻

You'll get better results if you do it slowly

You ain't lie. My torso is on fire🔥🔥

How much are you going to increase it by one time?

It has increased by 15 from the beginning. This guy has no intention of stopping.

Captains Chair Leg Raise - How to Do, Proper Form, Tips & Alternatives

Doing the Captains Chair Leg Raise right? Let your AI coach fix your form and build it into a plan made for you.

BeginnerVertical Bench (Vertical Knee Raise)

About

The basic leg raise was lying down, while the Captain's Chair leg raise was a standing workout. Since it's a standing up workout, not only the core but also the whole body muscles are used!

How to Captains Chair Leg Raise

Starting Position

1. Please press your waist against the pad.

2. Please hang down without shrugging your shoulders.

Proper Form

1. Keep your legs straight and lift them up to your waist.

2. Slowly return to the starting position.

Breathing Technique

Exhale when you raise your legs, and inhale when you lower them.

Muscles Captains Chair Leg Raise Works

Muscles used

Rectus abdominisThe six-pack muscle on the front of your abs, running from below your chest to your pelvis
Hip flexorsThe muscle that runs from your inner waist to the front of your thigh
Transverse abdominisThe deepest core muscle that wraps around your abdomen
Obliquesside abs running from the ribs toward the pelvis

Main muscleRest your arms on the captain's chair and lift your knees or legs toward your chest. Your main muscle here is the rectus abdominis, which contracts to curl your pelvis and tighten your lower abs.

Supporting musclesYour transverse abdominis helps keep your lower back from arching, and your obliques keep your torso from twisting side to side.

How it should feelAs you curl up, the front of your abs should shorten and tighten. The goal is not to sit up high, but to get a strong abdominal squeeze.

Signs you're offIf your upper body leans forward or your body shakes, you might be using hip momentum. If your back lifts off the bench, your core may not be stable.

Remember thisDon’t swing your body. Lift your knees or legs slowly using your lower abs.

Setting Up for Captains Chair Leg Raise

Setup orderCheck if both armrest pads are stable → Check if the backrest touches your back

arm pads
Set it like thisCheck that the pads that allow you to raise both elbows and forearms do not wobble.
How to checkWhen you raise your arms, both arm pads should be at the same height and should not wobble.
Backrest
Set it like thisCheck if the backrest is positioned so that it touches your back directly.
How to checkWhen you step onto the armrests, your back should touch the backrest, and your body should not sway back and forth.

Watch out forAvoid starting with armrests wobbling or the backrest being too far from the body, causing the body to sway back and forth.

Stance for Captains Chair Leg Raise

Foot widthPlace your elbows on the pads and your back against the backrest.

Where your weight goesSupport your body with the elbow pads and backrest.

Upper body positionPosition yourself so your elbows rest comfortably on the pads.

Why it mattersIf your elbows are not stable, your body may swing as you lift your legs.

How to Grip for Captains Chair Leg Raise

Grip typeHold the captain's chair handles with both hands.

Grip widthHold the same position on both handles, so one hand is not farther forward or back than the other.

How hard to gripPlace the handles in the middle of your palms and wrap your thumbs around them.

The Key Point for Captains Chair Leg Raise

Stand firm so your body doesn't shake, and slowly raise your knees toward your chest.

Think of it like thisThe feeling of lifting the knees with the lower abdomen

Before the fixThe body sways back and forth, or the legs are lifted using momentum.

After the fixI feel tension in my lower abdomen, and my torso stabilizes.

Common Mistakes in Captains Chair Leg Raise

Lower back arches
Why it's wrongThis can stress the lower back.
How to fix itBrace your core and press your back into the pad.
Swinging the legs up
Why it's wrongMomentum reduces ab work.
How to fix itRaise and lower your legs slowly.
Dropping the legs down
Why it's wrongTarget muscles get less stimulated
How to fix itLower slowly without relaxing your core.