Captains Chair Bent-Knee Leg Raise
Intermediate
Expert Advice
Think of tipping your belt buckle toward your ribs as your knees rise. This adds abdominal work instead of making the lift entirely about your hip flexors.
How-to-do Steps
- Place your forearms on the station's pads and grasp its handles.
- Brace your back against the pad with both legs hanging and feet suspended.
- Exhale as you lift both thighs forward together, bending your knees.
- Bring your knees toward your torso until your thighs reach roughly hip height.
- Lower both legs slowly, straightening your knees as your thighs descend.
- Repeat with your feet suspended and your torso steady against the pad.
Common Mistakes
- Legs swing between repsFix: pause at the bottom until your body is still.
- Shoulders sink toward your earsFix: press your forearms firmly into the pads.
Coach Cues
Knees up togetherRibs downShoulders away from ears
Short reminders to keep in mind during every set.
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Muscles Worked
Captains Chair Bent-Knee Leg Raise primarily targets the Quads, Abs, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads55%
Abs45%
Equipment
Special Bar
Exercise Type
Strength
Why Level 3?
Intermediate
Requires supporting bodyweight through the forearms while lifting both legs without swinging.
Technique
Stability
Strength
Mobility
Impact
Learning
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Variations
Easier Variation
Harder Variation
Same Movement, Other Equipment
Frequently Asked Questions
What muscles does Captains Chair Bent-Knee Leg Raise work?
Captains Chair Bent-Knee Leg Raise primarily targets the Quads, Abs. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Captains Chair Bent-Knee Leg Raise?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Captains Chair Bent-Knee Leg Raise suitable for beginners?
Captains Chair Bent-Knee Leg Raise is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
What are the most common mistakes when doing Captains Chair Bent-Knee Leg Raise?
Legs swing between reps: pause at the bottom until your body is still. Shoulders sink toward your ears: press your forearms firmly into the pads.
