Captain's Chair Leg Raise
Captain's chair leg raises with no hanging required. It works mainly the abs and hip flexors, with help from the obliques.
Flawless ranks it by sets logged: Gold, the third of eight ranks, starts at 50.
How to do Captain's Chair Leg Raise
- Rest the forearms on the pads with the back against the support and the legs hanging straight down.
- Raise the straight legs in front of you until they are at hip height or higher, tilting the pelvis back at the top.
- Pause briefly, then lower slowly with control.
- Keep the shoulders down and don't swing; bend the knees to make it easier.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Abs | Rectus abdominis |
| Primary | Hip flexors | Iliopsoas |
| Secondary | Obliques | Obliquus abdominis |
Muscle data from StrengthLog.
Why do it
- Lower abs plus grip, at the same time
- Hardest ab work without any weight
- Shoulders and lats hold you the whole set
How Flawless ranks Captain's Chair Leg Raise
| Rank | Sets logged |
|---|---|
| Bronze | start |
| Silver | 10 |
| Gold | 50 |
| Platinum | 150 |
| Diamond | 300 |
| Obsidian | 600 |
| Painite | 1,000 |
| Antimatter | 3,000 |
Flawless ranks Captain's Chair Leg Raise by sets logged: the number of sets you have logged over time. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Captain's Chair Leg Raise work?
It works mainly the abs and hip flexors, with help from the obliques.
How do you do Captain's Chair Leg Raise?
Rest the forearms on the pads with the back against the support and the legs hanging straight down. Raise the straight legs in front of you until they are at hip height or higher, tilting the pelvis back at the top. Pause briefly, then lower slowly with control. Keep the shoulders down and don't swing; bend the knees to make it easier.
How does Flawless rank Captain's Chair Leg Raise?
By sets logged: the number of sets you have logged over time. Gold starts at 50 and Diamond at 300, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.