Bodyweight
3/4 Sit Up
Abs · Core
Intermediate6
Demonstration
IntermediateIsolationBodyweight
Captains Chair Straight Leg Raise
Abs · Core
3
sets
10–12
reps
1m
Rest time
~6
Calories / set
Instructions
- 1
Sit on the captain's chair with your back against the backrest and your forearms resting on the arm pads.
- 2
Keep your upper body stable and your back straight.
- 3
Engage your abs and lift your legs up in front of you, keeping them straight.
- 4
Continue lifting until your legs are parallel to the ground or as high as you can comfortably go.
- 5
Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 6
Repeat for the desired number of repetitions.
Muscles worked
Primary
Abs
hip flexors
Secondary
hip flexors
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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