Captain's Chair Twisting Leg Raise
- Primary muscleAbs
- EquipmentBodyweight
- DifficultyIntermediate
- TypeCore · Core flexion
- Secondary muscles
- Obliques, Hip Flexors
- Body part
- Core
- Position
- Lying
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Twisting the legs toward one shoulder as they rise pulls the obliques into what is otherwise a straight-up ab movement, and the captain's chair pads keep the twist honest by fixing your upper body in place. Alternate sides evenly, and expect fewer reps per side than the standard captain's chair leg raise since each rep travels farther.
How to do the Captain's Chair Twisting Leg Raise
- Lie flat on your back with your legs extended and your arms by your sides.
- Place your hands under your glutes for support.
- Engage your abs and lift both legs off the ground, keeping them straight.
- As you lift your legs, twist your hips to one side, bringing your legs towards your opposite shoulder.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat the movement, this time twisting your hips to the other side.
- Continue alternating sides for the desired number of repetitions.
Tip: Exhale and tuck the pelvis at the top of every rep before lowering slowly.
Muscles worked
Primary
Abs · Core
The lower abs work to tilt the pelvis backward and lift the hips, and you should feel the contraction low in the stomach only once the pelvis starts to curl.
Secondary
- Obliques
- Hip Flexors — The hip flexors lift the legs during the first half of the movement and will do all the work if the pelvis never tilts.
Common mistakes
- Swinging the legs — if the body rocks on a hanging leg raise, you are using momentum; slow the tempo and let the legs come to a dead stop at the bottom.
- Only lifting the legs — the abs do not work until the pelvis tilts up; think of curling the hips toward the ribs, not just raising the feet.
- Lower back arching — if the lower back lifts off the floor, the range is too long; bend the knees or shorten it until the back stays flat.
- Neck straining forward — keep the head neutral on lying raises and hang relaxed from the shoulders on the bar.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Leg raises go at the end of a session with the rest of the core work, or between sets of an upper body lift. Superset them with ab rollouts or crunches for a full ab circuit.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Captain's Chair Twisting Leg Raise work?
The Captain's Chair Twisting Leg Raise primarily works the abs. It also involves the obliques and hip flexors, which assist the movement and stabilise the joints.
Is the Captain's Chair Twisting Leg Raise good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Captain's Chair Twisting Leg Raise with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Captain's Chair Twisting Leg Raise?
If you cannot do the Captain's Chair Twisting Leg Raise, try the Partner Assisted Lateral Leg Raise Throwdown, the Captain's Chair Leg Raise or the Flat Bench Leg Raise. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Captain's Chair Twisting Leg Raise, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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