Weighted Captains Chair Leg Raise

Muscles worked

Setup

1. Place a light-to-moderate dumbbell on the floor between your feet.
2. Position yourself in the Captain's chair with your back flat against the pad and forearms resting on the armrests.
3. Grip the handles firmly and lift your feet to pinch the dumbbell securely between your inner arches or ankles.
4. Let your legs hang straight down while maintaining a firm grip on the weight, keeping a slight bend in the knees.

How to do it

1. Exhale and engage your core to lift your legs toward your chest, keeping the dumbbell securely between your feet.
2. Continue the movement until your thighs are at least parallel to the floor, slightly curling your pelvis forward at the top to maximize abdominal engagement.
3. Inhale and slowly lower the weight back to the starting position using a controlled 2-3 second eccentric phase.
4. Stop just before your legs reach a complete vertical hang to maintain constant tension on the abdominals.

Form checklist

• Keep your lower back pressed firmly against the back pad at all times.
• Avoid swinging the legs or using momentum to 'kick' the weight up.
• Keep your shoulders depressed and away from your ears by pushing down through your forearms.
• Ensure the dumbbell is gripped tightly to prevent it from slipping.

Pro tips

• Focus on the 'posterior pelvic tilt'—think about bringing your pubic bone toward your belly button at the top of the rep.
• To increase oblique involvement, perform a slight twist at the top of the movement while keeping the dumbbell stable.
• Squeeze your quads and adductors together to stabilize the weight and prevent it from swaying side-to-side.

Make it harder

• Increase the weight of the dumbbell or perform the movement with completely straight legs to increase the lever arm.
• Add a 2-second pause at the peak of the contraction where the thighs are parallel to the floor.

Frequently asked

What muscles does the weighted captains chair leg raise work?

The weighted captains chair leg raise primarily targets the abs and obliques, and also works the glutes as secondary muscles.

What equipment do you need for the weighted captains chair leg raise?

The weighted captains chair leg raise uses dumbbell.

Is the weighted captains chair leg raise good for beginners?

The weighted captains chair leg raise is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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