Captain's Chair Leg Raise

oec:captain-s-chair-leg-raise

An abdominal exercise performed by suspending the torso on forearm pads and raising the straight legs to flex the hips and waist.

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Also called: Vertical Leg Raise, Supported Leg Raise, Roman Chair Leg Raise, Power Tower Leg Raise, Leg Raises, Standing

How to do it

Step onto the foot pegs of the captain's chair apparatus and rest your forearms flat on the padded supports.
Grip the handles firmly with your hands and press down through your forearms to depress your shoulders and stabilize your upper body.
Step off the pegs so your body hangs freely with your back resting lightly against the pad and your legs fully extended downward.

Keeping your legs straight and together, smoothly raise them in front of you.
Continue lifting until your thighs are at least parallel to the floor, rolling your pelvis upward slightly at the top to fully contract the abdominals.
Pause for a second at the top of the movement.
Lower your legs with control back to the starting hanging position without allowing your body to swing.

Exhale as you raise your legs toward your chest and inhale as you lower them with control.

Swinging the legs and using momentum to lift them.: Come to a complete stop at the bottom of each repetition and initiate the movement purely with abdominal and hip flexor contraction.
Shrugging the shoulders up toward the ears.: Actively push down into the forearm pads throughout the set to keep the shoulder blades depressed and stable.
Stopping at parallel without flexing the lumbar spine.: Curl the pelvis slightly upward at the top of the movement to shift emphasis from the hip flexors to the rectus abdominis.

Ensure the forearms are securely seated on the pads before taking your feet off the platform to prevent slipping.

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