Captains Chair Straight Leg Raise

Setup

1. 01Step into the captain's chair and rest the forearms on the pads.
2. 02Grip the handles and press the back flat against the backrest.
3. 03Let the legs hang straight down with feet together.
4. 04Depress the shoulders so you are not hanging on the traps.

Execution

1. 01Exhale and posteriorly tilt the pelvis before the legs move.
2. 02Raise the straight legs together until they are at or above parallel.
3. 03Pause briefly at the top with the lower back pressed to the pad.
4. 04Lower the legs slowly without letting the torso swing.

Checkpoints

• -Knees stay locked or nearly locked the entire set.
• -Lower back stays in contact with the backrest.
• -The pelvis tucks at the top rather than the hips just folding.
• -No swinging or kipping between reps.

Common mistakes

• -Bending the knees progressively as the set gets hard.
• -Using momentum to swing the legs up.
• -Arching the lower back away from the pad on the descent.
• -Shrugging into the shoulder pads and losing torso position.