Captains Chair Straight Leg Raise
Captains Chair Straight Leg Raise Exercise Description
The Captain’s Chair Straight Leg Raise is a bodyweight core exercise performed on a forearm-supported “captain’s chair.” The primary movement is hip flexion driven by the iliopsoas and rectus femoris, while the rectus abdominis and the internal/external obliques brace the trunk and can posteriorly tilt the pelvis to limit lumbar extension. Proper setup—scapular depression, ribs down, and a neutral spine—keeps the motion focused at the hips rather than the low back. Legs are raised together with knees extended until the thighs approach parallel to the floor, or the highest height you can control without changing pelvic or spinal position. A brief, steady pause at the top and a controlled lowering emphasize trunk stability and reduce momentum. Because the straight-leg lever increases difficulty compared with bent-knee variations, maintain strict form; if you lose pelvic control or feel the low back arch, shorten the range or lightly bend the knees.
- Muscle Groups: Hips
- Target Muscles: Iliacus, Psoas Major
- Assisting Muscles: Rectus Femoris
- Stabilizing Muscles: External Obliques, Internal Obliques, Rectus Abdominis, Rhomboid Major, 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
- Joint Involvement: Single-joint
- Muscle Location: Hip Flexor
- Movement Direction: Horizontal
- Muscle Position: Anterior
- Gender: Male
How To Do The Captains Chair Straight Leg Raise Exercise
‘- Position forearms firmly on the pads and grasp the handles; shoulders stacked over elbows.
– Depress and lightly retract the scapulae; keep chest tall, ribs down, and spine neutral.
– Let legs hang together with knees extended and ankles neutral; create a slight posterior pelvic tilt.
– Brace your midsection as if preparing for a gentle tap.
– Exhale as you flex the hips to raise straight legs in front of you; avoid swinging.
– Stop when thighs are about parallel to the floor or just before any lumbar movement appears.
– Pause briefly while maintaining scapular depression and pelvic position.
– Inhale as you lower the legs under control to the starting hang without arching the low back.
– Keep elbows and shoulders quiet—do not shrug or press off the pads to create momentum.
– If control is lost or pinching/arching occurs, reduce range or slightly bend the knees while keeping the pelvis tucked.
Captains Chair Straight Leg Raise Tips
‘- Stack shoulders directly over elbows and press forearms firmly into the pads while gripping the handles.
– Depress and lightly retract your shoulder blades to keep the chest tall, ribs down, and spine neutral.
– Let your straight legs hang together with neutral ankles and create a slight posterior pelvic tilt before you start.
– Brace your midsection as if preparing for a gentle tap to keep the trunk stable.
– Exhale as you flex at the hips to lift your straight legs, and avoid swinging them up.
– Only lift your legs until your thighs are about parallel to the floor or until just before any lumbar movement appears.
– Hold a brief, steady pause at the top while maintaining scapular depression and your pelvic position.
– Inhale as you lower your legs under control back to the starting hang without letting the low back arch.
– Keep elbows and shoulders quiet—do not shrug or push off the pads to create momentum.
– If you lose control or feel pinching/arching in the low back, reduce the range of motion or slightly bend your knees while keeping the pelvis tucked.
Captains Chair Straight Leg Raise Beginner Introduction
In the Captain’s Chair Straight Leg Raise, the athlete supports the upper body on a forearm pad station while the lower body moves freely beneath. This bodyweight core drill centers on lifting the legs by bending at the hips, with the hip flexors and the front of the thighs driving the raise. The abs and side abs tighten to steady the trunk and gently roll the pelvis under, which helps limit strain on the lower back and keeps the action concentrated at the hips.
During each repetition, both legs travel upward together with long, straight knees until the thighs come close to a horizontal position, or to a height that can be managed without the pelvis or spine shifting. A short, steady hold at the top followed by a smooth descent emphasizes control, stability, and minimal momentum. Because the legs stay straight, the movement places greater demand on the midsection than bent-knee versions, rewarding precise technique and body awareness.