How to do the Captain's Chair Leg Raise
Rest your forearms on the pads, back against the backrest, legs hanging.
Brace your core and raise your legs, almost straight, to hip height or higher.
Tilt your pelvis up slightly at the top without using momentum.
Lower your legs slowly.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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