How to Do Captains Chair Leg Raise

Captains Chair Leg Raise is a core exercise using bodyweight, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Beginner

01 / Move with control

How to perform

How to do Captains Chair Leg Raise

  1. 01Position yourself in the captain's chair with your forearms on the pads and hands gripping the handles.
  2. 02Press your back against the pad and let your legs hang straight down.
  3. 03Lift your knees toward your chest by flexing at the hips and slightly curling your pelvis.
  4. 04Pause at the top of the movement while maintaining core tension.
  5. 05Lower your legs slowly back to the starting position without swinging.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Captains Chair Leg Raise

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Press your lower back firmly into the backrest throughout the movement to avoid lumbar hyperextension.

Same coaching engine used inside the A90 app

05 / FAQ

Captains Chair Leg Raise questions

What muscles does Captains Chair Leg Raise work?

Captains Chair Leg Raise is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Captains Chair Leg Raise correctly?

Position yourself in the captain's chair with your forearms on the pads and hands gripping the handles. Press your back against the pad and let your legs hang straight down. Lift your knees toward your chest by flexing at the hips and slightly curling your pelvis. Pause at the top of the movement while maintaining core tension. Lower your legs slowly back to the starting position without swinging.

What is the A90 coach tip for Captains Chair Leg Raise?

Press your lower back firmly into the backrest throughout the movement to avoid lumbar hyperextension.

Is Captains Chair Leg Raise suitable for beginners?

Captains Chair Leg Raise is rated beginner in the A90 Training Club catalogue.

Do you need equipment for Captains Chair Leg Raise?

No. Captains Chair Leg Raise is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

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A90 Intelligence programmes captains chair leg raise into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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