Muscle building > Abdominal workout > Captain’s chair exercise

The Captain’s chair or hanging leg raise station is a workout frame used in many gyms. The two chair arms support your bodyweight while you raise the legs. The exercise targets the abdominal muscles (rectus abdominis), the hip flexors (iliopsoas) and the external obliques - muscles that run down the sides of the abdomen, commonly known as the “six pack abs”. A more difficult hanging leg raise can be done while hanging from a pullup bar. Follow these guidelines to build up bodybuilding routines and a  correct muscle building workout:

Captains chair - starting position

1. The Starting Position

• Stand in the captain’s chair frame with arms resting on the chair arms. Grasp the upright handles if there are any.
• Ensure a firm position with the arms because you will be lifting your bodyweight from the floor.
• Breathe in ready for the leg raise.
• Brace the abdominal muscles at the midriff.

Captains chair - End position

2. The Exercise Movement and Notes

• Lift your legs upward while exhaling at the same time. Don’t hold your breath. Inhale as you lower your legs ready for the next leg raise.
• You can either lift your legs with knees bent so that your thighs are approximately parallel to the floor (see picture), or raise straight legs outward, which is much harder.
• Lower your legs to the starting position and do the next one immediately.
• Do multiple raises in a single set. Try 8 to 10 raises in succession before you take a rest. Aim for 4 sets of 10 raises. Do this excercise 2-5 times a week.
• Keep the back straight and pressed against the pad with your head and neck steady.

Captain’s chair video (hanging from a pullup bar):

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