The Captain's Chair Straight Leg Raise is a lower body exercise that targets the hip flexors, quadriceps, and core muscles. This exercise is typically performed using a Captain's Chair or vertical knee raise machine found in most gyms.
How to perform
To perform the Captain's Chair Straight Leg Raise, follow these step-by-step instructions:1. Begin by standing on the side of the Captain's Chair and place your forearms on the pads provided for support.
2. Engage your core muscles and keep your back straight throughout the exercise.
3. Lift your knees up towards your chest in a controlled motion, keeping your legs together and straight.
4. Slowly lower your legs back down to the starting position, maintaining control and avoiding swinging.
5. Repeat for the desired number of repetitions, typically 10-15 reps.
6. To increase the difficulty of the exercise, you can hold a dumbbell or weight plate between your feet.
7. Make sure to breathe steadily throughout the exercise and focus on using your core and leg muscles to lift and lower your legs.
8. As you become more comfortable with the movement, you can increase the number of sets and repetitions to challenge yourself further.
9. Remember to listen to your body and stop the exercise if you experience any pain or discomfort. Be sure to consult with a fitness professional before attempting this exercise if you are unsure of proper technique or have any pre-existing injuries.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.