Leg Raise (Captain's Chair)

A core exercise performed on a captain's chair (vertical knee-raise station) where the lifter hangs from forearm pads with their back against a vertical support and raises their legs to target the abdominals and hip flexors.

Instructions

1. Stand on the leg raise machine with your forearms resting on the pads and your back against the vertical support.
2. Your body should be hanging freely from the machine, supported only by your forearms and the backrest.
3. Keep your core engaged and start with your legs extended downward at the beginning of the movement.
4. Using a fast, controlled movement, lift both legs upward as high as possible toward your chest.
5. At the top of the movement, pause briefly and maximize the abdominal contraction.
6. Lower your legs back down under control without letting them swing freely.
7. Maintain stable body position throughout; only your legs should move.

Tips

• Keep your body stable against the machine and avoid swinging
• Engage your core throughout the entire movement
• Use a smooth, controlled tempo rather than jerky movements
• If you lack flexibility, bend your knees slightly to raise them higher
• Straight leg raises require more core strength than bent-knee variations
• Avoid using momentum; quality of movement is more important than height