Weighted Captains chair leg raise

Weighted Captains chair leg raise demonstration gif

Instructions:

  • 1Sit on the edge of the captain's chair with your back against the backrest.
  • 2Place your forearms on the armrests and grip the handles.
  • 3Place a weight between your ankles and lift your knees towards your chest.
  • 4Kick your legs out straight in front of you, then slowly bring them back in.
  • 5Repeat the movement.

Tips:

  • Keep your core engaged throughout the exercise to maximize abdominal muscle activation.
  • Avoid swinging or using momentum. Perform the exercise in a controlled manner.
  • Remember to breathe in as you bring your legs in and breathe out as you kick them out.
  • If you experience discomfort in your lower back, reduce the weight or practice with unweighted version first.

Weighted Captains chair leg raise Muscles Worked

Arms

Back

Core

Legs