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Captain's Chair Leg Raise guide
The Captain's Chair Leg Raise is a beginner-level isolation machine exercise that primarily targets the Lower Rectus Abdominis. Set up with a braced, stable base, move through a full range of motion under control, and progressively add weight or reps over time to keep getting stronger.
What muscles does the captain's chair leg raise work?
The Captain's Chair Leg Raise primarily trains the Lower Rectus Abdominis, with the core as the target group. Train it as part of a balanced core routine.
How do you do the captain's chair leg raise?
To do the Captain's Chair Leg Raise: set up at the machine with a stable, braced position — feet planted and core tight; take a grip or stance that lets your core drive the movement through its full range of motion; lower under control, then drive back to the start, keeping tension on the lower rectus abdominis; avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
- Set up at the machine with a stable, braced position — feet planted and core tight.
- Take a grip or stance that lets your core drive the movement through its full range of motion.
- Lower under control, then drive back to the start, keeping tension on the lower rectus abdominis.
- Avoid momentum, breathe through each rep, and stop 1–2 reps short of failure on most working sets.
What are the most common captain's chair leg raise mistakes?
- Using momentum or bouncing instead of controlled tension.
- Cutting the range of motion short to move more weight.
- Adding load before the current weight is clean for every rep.
Captain's Chair Leg Raise alternatives
Captain's Chair Leg Raise FAQ.
What muscles does the Captain's Chair Leg Raise work?
The Captain's Chair Leg Raise primarily targets the Lower Rectus Abdominis, training the Core as the main muscle group.
Is the Captain's Chair Leg Raise a compound or isolation exercise?
The Captain's Chair Leg Raise is an isolation exercise — it focuses on one muscle, which is useful for targeting and bringing up weak points.
What equipment do I need for the Captain's Chair Leg Raise?
You need a machine. Difficulty is rated beginner.
What are good alternatives to the Captain's Chair Leg Raise?
Good core alternatives include Plank, Crunch, Side Plank.
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