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Core ยท Trunk flexion

Captain's Chair Leg Raise

An isolation trunk flexion exercise for the abs and hip flexors, done with a dip station. It also works the obliques.

Dip station Isolation Reps at bodyweight Also called: vertical knee raise, roman chair leg raise

Muscles worked

Primary

Abs and Hip flexors

Do most of the work.

Secondary

Obliques

Help during each rep.

  • AbsFront of the trunkPrimary
  • Hip flexorsFront of the hipsPrimary
  • ObliquesSides of the trunkSecondary

How to do it

  1. Set up on the station. Take the handles with straight arms and the shoulders down.
  2. Forearms on the pads, back against the backrest, shoulders down.
  3. Raise the knees or straight legs, curling the pelvis towards the ribs at the top.
  4. Lower slowly without swinging the legs.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Swinging the legs. Raise and lower under control.
  • Only lifting the legs. Curl the pelvis towards the ribs at the top.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.