Captain’S Chair Leg Raise
Captain’S Chair Leg Raise Exercise Description
The captain’s chair leg raise is a bodyweight hip-flexion exercise performed on a forearm‑supported station with a back pad. The primary movers are the hip flexors, especially iliopsoas and rectus femoris, with assistance from sartorius and tensor fasciae latae. The abdominal wall (rectus abdominis and obliques) stabilizes the pelvis and helps maintain a slight posterior pelvic tilt to protect the lumbar spine while you lift and lower the legs. The shoulder girdle musculature (scapular depressors and stabilizers) supports the torso by keeping the shoulders down and the trunk steady against the pad. The goal is smooth, controlled raises without swinging, emphasizing hip motion while the spine stays neutral and the ribs remain stacked over the pelvis.
- Muscle Groups: Hips, Quads
- Target Muscles: Iliacus, Psoas Major, Rectus Femoris
- Assisting Muscles: Sartorius, Tensor Fasciae Latae
- Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Serratus Anterior, Trapezius - Lower Fibers
- Body Area: Lower Body
- Body Parts: Hips, Legs, Upper Legs
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Hip Flexors, Knee Extensors
- Joint Involvement: Single-joint
- Muscle Location: Front Quad, Hip Flexor
- Movement Direction: Vertical
- Muscle Position: Anterior
- Gender: Male
How To Do The Captain’S Chair Leg Raise Exercise
‘- Step onto the footholds and place forearms on the pads; grip the handles lightly.
– Position elbows under shoulders; press forearms down to depress and stabilize the scapulae.
– Keep your back gently against the pad, ribs stacked over pelvis; set a slight posterior pelvic tilt.
– Let legs hang straight with knees extended but not locked; ankles neutral.
– Inhale to brace; keep neck long and shoulders down away from ears.
– Exhale as you raise both legs together by flexing at the hips; keep the spine quiet.
– Lift until thighs are parallel to the floor (or slightly higher) without lumbar rounding or shrugging.
– Pause briefly; maintain pelvic control and stillness—no swinging or kipping.
– Lower the legs under control to the start position, keeping tension and avoiding contact with the frame.
– Reset posture between repetitions as needed: shoulders depressed, core braced, pelvis slightly posteriorly tilted.
Captain’S Chair Leg Raise Tips
‘- Place forearms firmly on the pads with a light grip on the handles.
– Position elbows directly under shoulders and press forearms down to depress and stabilize the scapulae.
– Keep your back gently against the pad with ribs stacked over the pelvis.
– Maintain a slight posterior pelvic tilt before and during each rep.
– Let the legs hang straight with knees extended but not locked and ankles neutral.
– Inhale to brace, keeping the neck long and shoulders down away from the ears.
– Exhale as you raise both legs together by flexing at the hips, keeping the spine quiet.
– Lift only until the thighs are parallel to the floor (or slightly higher) without lumbar rounding or shrugging.
– Pause briefly at the top while maintaining pelvic control and avoiding any swinging or kipping.
– Lower the legs under control without letting them contact the frame, and reset your posture between reps.
Captain’S Chair Leg Raise Beginner Introduction
The captain’s chair leg raise is a bodyweight hip-flexion movement performed on a vertical station where the forearms rest on pads and the back is supported. With the body held up by the arms and shoulders, the legs move freely beneath, creating a hanging leg-lift style exercise that challenges the front of the hips and the core. The main work comes from the hip flexors, while the abs and side abs assist by steadying the midsection and gently tucking the hips to reduce stress on the lower back.
Because the torso rests against a padded support, the shoulders and upper back muscles contribute by keeping the upper body anchored so the legs can move smoothly. The emphasis stays on bending at the hips rather than curling through the spine, encouraging a long, quiet trunk as the legs travel up and down. The overall feel is controlled and deliberate, with an even tempo that reduces swinging and highlights precise hip motion.