What muscles does the captain's chair leg raise work?

The primary muscles are the lower portion of the rectus abdominis and the hip flexors. The obliques act as secondary stabilisers throughout the movement.

How many sets and reps should I do?

For general fitness and hypertrophy, three to four sets of ten to fifteen controlled repetitions is a practical starting point. Prioritise quality of each rep over reaching a target number, and add reps or progress to straight legs once the bent-knee version feels consistently controlled.

What is the difference between the knee raise and straight-leg version?

Raising straight legs increases the lever arm, which places greater demand on the hip flexors and anterior core compared with the bent-knee variation. The bent-knee version is the appropriate starting point at a foundational level before progressing to straight legs.

Can I do this exercise if I have lower back discomfort?

This guide does not cover individual injury management — if you have any existing lower back concerns, check with a qualified professional before including this exercise in your programme.

Is the captain's chair leg raise a good alternative to hanging leg raises?

The two movements are closely related, but the captain's chair provides a back pad and forearm support that reduces the grip and shoulder stability demands found in a free hang. This makes it a more accessible option for those who have not yet developed the upper-body endurance required for a full hanging variation.

Captain's Chair Leg Raise

Anti-extension coreFoundationalCaptain's Chair

The captain's chair leg raise is a hanging core exercise performed on a vertical knee raise station, where the lifter supports their bodyweight through the forearms while raising the legs against gravity. It trains anti-extension through the lumbar spine and challenges the lower portion of the rectus abdominis alongside the hip flexors through a controlled range of motion. It suits those at a foundational level looking to build anterior core strength and improve pelvic control.

How to do it

Place forearms on the pads of a captain's chair, back against the pad. Hang legs. Raise the knees (or straight legs for more challenge) by tilting the pelvis and flexing the hips. Control both directions.

Coaching cues

Pelvic tilt first
Slow and controlled
No swing
Full range

Why train it

The movement places direct demand on the lower rectus abdominis, an area that many traditional floor-based exercises struggle to load effectively.
Supporting bodyweight through the forearms adds an incidental demand on postural stability, making it a time-efficient option within a general fitness programme.
The bent-knee variation offers a manageable entry point, while progressing to straight legs meaningfully increases the resistance, giving the exercise longevity across training phases.
Because the spine is held against a back pad, the lumbar position can be better monitored and controlled compared with unsupported hanging variations.

Common mistakes

Swinging the legs to generate momentum — initiate every repetition with a deliberate posterior pelvic tilt before the knees rise, keeping the movement slow and controlled throughout.
Allowing the lower back to hyperextend at the bottom of the rep — tilt the pelvis before lowering and maintain that position through the full descent.
Cutting the range of motion short — aim to raise the knees to at least hip height or above to achieve meaningful flexion and fully engage the target musculature.
Letting the shoulders shrug up toward the ears — press down evenly through the forearms to keep the shoulders set and the neck long throughout the set.

Muscles worked

Primary: Rectus Abdominis (Lower), Hip Flexors.

Secondary: Obliques.

Equipment

Captain's Chair

Good for

General FitnessHypertrophy

Easier variation

Supported knee raise with legs bent.

Similar movements

Frequently asked

What muscles does the captain's chair leg raise work?: The primary muscles are the lower portion of the rectus abdominis and the hip flexors. The obliques act as secondary stabilisers throughout the movement.
How many sets and reps should I do?: For general fitness and hypertrophy, three to four sets of ten to fifteen controlled repetitions is a practical starting point. Prioritise quality of each rep over reaching a target number, and add reps or progress to straight legs once the bent-knee version feels consistently controlled.
What is the difference between the knee raise and straight-leg version?: Raising straight legs increases the lever arm, which places greater demand on the hip flexors and anterior core compared with the bent-knee variation. The bent-knee version is the appropriate starting point at a foundational level before progressing to straight legs.
Can I do this exercise if I have lower back discomfort?: This guide does not cover individual injury management — if you have any existing lower back concerns, check with a qualified professional before including this exercise in your programme.
Is the captain's chair leg raise a good alternative to hanging leg raises?: The two movements are closely related, but the captain's chair provides a back pad and forearm support that reduces the grip and shoulder stability demands found in a free hang. This makes it a more accessible option for those who have not yet developed the upper-body endurance required for a full hanging variation.

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