라이브러리로시작 
끝 
운동 라이브러리
Captains Chair Straight Leg Raise
A supported vertical leg raise performed with straight legs in the captain's chair, biasing the lower abdominal region and hip flexors with strict control.
복근맨몸Hip flexion
주동근
복직근고관절 굴곡근
협응근
복사근대퇴사두전완
장비
맨몸
패턴
Hip flexion
준비 자세
- 01Step into the captain's chair and rest the forearms on the pads.
- 02Grip the handles and press the back flat against the backrest.
- 03Let the legs hang straight down with feet together.
- 04Depress the shoulders so you are not hanging on the traps.
수행
- 01Exhale and posteriorly tilt the pelvis before the legs move.
- 02Raise the straight legs together until they are at or above parallel.
- 03Pause briefly at the top with the lower back pressed to the pad.
- 04Lower the legs slowly without letting the torso swing.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 2 to 4 sets of 6 to 12 strict reps.
- -Regress to bent-knee raises if straight legs force back arching.
- -Slow 3 to 4 second lowers add difficulty without extra load.