Captain's Chair Leg Raise

Abs, Hip FlexorsRoman chair / Captain's chair

Strengthen your abs and hip flexors on a captain's chair tower. Back support protects your lower back so you can lock in on your core.

How to do it

1Rest your forearms on the pads, press your back firmly against the backrest, and let your legs hang down.

2Pull your shoulders down away from your ears to engage your upper back and stabilize your torso.

3Flex your abs and tilt your pelvis up to pull your knees toward your chest.

4Pause at the top for a second, feeling the peak contraction in your abs.

5Slowly lower your legs back to the start without swinging your body.

Common mistakes

Swinging your body and using momentum to kick your legs up.

Arching your lower back off the pad, stressing the lumbar spine.

Lifting with only your hip flexors without curling your pelvis up, missing real abdominal activation.

Breathing

Inhale at the bottom; exhale deeply as you curl your pelvis and lift your legs.

Make it harder or easier

To make it easier, perform bent-knee raises to a comfortable height.

To make it harder, raise straight legs to parallel or higher.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.