How to Do Captains Chair Straight Leg Raise

Captains Chair Straight 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 Straight Leg Raise

  1. 01Position yourself in the captain's chair with your forearms on the pads and back firmly against the rest.
  2. 02Grip the handles and allow your legs to hang straight down toward the floor.
  3. 03Exhale as you lift your legs in front of you, keeping them completely straight.
  4. 04Raise your legs until they are at least parallel to the floor.
  5. 05Inhale as you lower your legs back to the starting position with a slow, controlled tempo.
  6. 06Avoid allowing the legs to swing behind the midline of your body between reps.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Captains Chair Straight 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

Depress your shoulders into the pads to create a stable base and avoid swinging your legs to ensure the abdominals do the work.

Same coaching engine used inside the A90 app

05 / FAQ

Captains Chair Straight Leg Raise questions

What muscles does Captains Chair Straight Leg Raise work?

Captains Chair Straight 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 Straight Leg Raise correctly?

Position yourself in the captain's chair with your forearms on the pads and back firmly against the rest. Grip the handles and allow your legs to hang straight down toward the floor. Exhale as you lift your legs in front of you, keeping them completely straight. Raise your legs until they are at least parallel to the floor. Inhale as you lower your legs back to the starting position with a slow, controlled tempo. Avoid allowing the legs to swing behind the midline of your body between reps.

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

Depress your shoulders into the pads to create a stable base and avoid swinging your legs to ensure the abdominals do the work.

Is Captains Chair Straight Leg Raise suitable for beginners?

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

Do you need equipment for Captains Chair Straight Leg Raise?

No. Captains Chair Straight 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 straight leg raise into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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