Weighted Captain's Chair Leg Raise
Forearms on the pads of the captain's chair and a dumbbell gripped between the feet, raise the knees to hip height and lower them under control.
How to do it
Setup
Forearms on the pads, back against the rest, a dumbbell held upright between the feet, legs hanging.
Steps
- Raise the knees to hip height, the bell pinched tight.
- Pause with the thighs level.
- Lower the legs slowly until they hang straight.
Common mistakes
Bell slipping between the feet: squeeze the arches together and start light. Swinging the legs up with the weight: stop still at the bottom of each rep. Back peeling off the rest: keep it pressed; only the legs move.
Breathing
Exhale on the raise, inhale lowering.
