How to Do the Captains Chair Straight Leg Raise

Intermediate core exercise — bodyweight.

The Captains Chair Straight Leg Raise is an intermediate-level core exercise that puts focused tension on the abs, using no equipment. As an isolation movement it lets you target the abs directly with less full-body fatigue, so it pairs well as an accessory after your main lifts. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.

Captains Chair Straight Leg Raise demonstration

Exercise details

Muscle group: Core
Primary muscle: Abs
Equipment: Bodyweight
Difficulty: Intermediate
Type: Isolation

How to perform it

1Sit on the captain's chair with your back against the backrest and your forearms resting on the arm pads.
2Keep your upper body stable and your back straight.
3Engage your abs and lift your legs up in front of you, keeping them straight.
4Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
5Pause for a moment at the top, then slowly lower your legs back down to the starting position.
6Repeat for the desired number of repetitions.

How to program the Captains Chair Straight Leg Raise

Use the Captains Chair Straight Leg Raise later in your workout as an accessory, after your main compound lifts.
Warm up with one or two lighter sets before your working sets to prime the movement.
As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.

Captains Chair Straight Leg Raise alternatives

No space? These train the same abs, grouped by what you have available.

No equipment

Barbell

Barbell Ab Rollout· barbell

Machine or cable

Easier and harder variations

The Captains Chair Straight Leg Raise is rated intermediate. Regress while you build the pattern, progress once it feels easy.

Easier — build up to it

Harder — progress from it

Hanging Leg Raise· bodyweight

What to pair it with

For a balanced session, pair the Captains Chair Straight Leg Raise with a move for the opposing muscles — the Hyperextension (Back Extension) (lower back) or the Superman (lower back). Alternating the two as a superset saves time, because one side rests while the other works.

Where it fits in your weekly plan

When the free routine generator builds your week, the Captains Chair Straight Leg Raise can land on:

Full Body days — in 1–2 days a week plans
Legs days — in 3, 5 or 6 days a week plans
Lower Body days — in 4 or 5 days a week plans

Included when your equipment is set to: No equipment, Dumbbells, Full gym.

Free tools for this exercise

Body fat calculator

Track body composition alongside your conditioning work.

TDEE calculator

Find the daily calories that support your training goal.

Put it in your plan

SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Captains Chair Straight Leg Raise automatically — then tracks every set.

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Frequently asked questions

What muscles does the Captains Chair Straight Leg Raise work?

The Captains Chair Straight Leg Raise primarily targets the abs within the core muscle group.

What equipment do I need for the Captains Chair Straight Leg Raise?

None — the Captains Chair Straight Leg Raise is a bodyweight exercise you can do anywhere, no gym required.

Is the Captains Chair Straight Leg Raise a compound or isolation exercise?

The Captains Chair Straight Leg Raise is an isolation exercise, focusing work on a single muscle group. It's well suited to intermediate trainees.

How many sets and reps of the Captains Chair Straight Leg Raise should I do?

As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.

Is the Captains Chair Straight Leg Raise good for beginners?

The Captains Chair Straight Leg Raise is rated intermediate. Beginners can work toward it by mastering easier variations first and prioritising form over load before adding weight or reps.

What can I do instead of the Captains Chair Straight Leg Raise?

Good substitutes that train the same abs include the Crunches (bodyweight), the Dead Bug (bodyweight), the Barbell Ab Rollout (barbell). Pick the one that matches the equipment you have.