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Lower absbodyweightCore Circuit · 12-15 reps

Captain's Chair Leg Raises

Lift with your abs, not momentum — no swinging at the bottom.

📷 Practice with camera coach

Muscles worked

FRONTBACK

Primary movers

AbsHip flexors

Assisting

Obliques

Tracked signal

Hip angle

Reference range

176° → 87°

Reference tempo

~1.8s / rep

How to do it

  1. 1

    Support yourself on the arm rests, back against the pad.

  2. 2

    Let your legs hang straight down.

  3. 3

    Raise your knees to hip height or above, under control.

  4. 4

    Lower slowly — no swinging at the bottom.