Captain's Chair Leg Raise
Isolation exercise targeting the abs with body weight. Keep the pelvis tucked and the core braced, moving slowly with no momentum.
Muscles worked
- Lower abs (primary)
Equipment
Machine
How to do it
- Hang from a chin-up bar with both arms extended at arms length in top of you using either a wide grip or a medium grip. The legs should be straight down with the pelvis rolled slightly backwards. This will be your starting position.
- Raise your legs until the torso makes a 90-degree angle with the legs. Exhale as you perform this movement and hold the contraction for a second or so.
- Go back slowly to the starting position as you breathe in.
- Repeat for the recommended amount of repetitions.
Sets and reps to start with
3 sets of 12 reps, 60 s of rest between sets. Increase the load once you complete every set at the top of the rep range.
Similar exercises
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