FitCiCaptain's Chair Leg Raise is an isolation exercise for the core: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: glutes. Equipment: machine, bodyweight. Difficulty: intermediate, add it once the basics are solid. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Settle into the captain's chair with your back against the pad.
- Place your forearms on the pads and support your torso.
- Keep your shoulders actively down to stabilize your lower back.
- Draw your knees up toward your chest under control.
- Lower your legs slowly to the starting position.
Coaching tip
Rest your back against the pad and slightly curl your hips as you raise your legs to prevent swinging.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Plank, Hanging Leg Raise
- Same muscle, different equipment: Cable Crunch, Ab Wheel Rollout, Pallof Press
More core exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.