Instructions

1

Stand facing the machine with feet shoulder-width apart, positioned on the footplate. Grip the handles on both sides of the machine for stability. Maintain an upright torso with shoulders back.

2

Place the top of your feet or lower shins against the padded lever arm positioned just above your ankles. Ensure your knees are aligned with the machine's pivot point. Engage your core and maintain neutral spine alignment.

3

Slowly lower your legs by bending at the knees, allowing the weighted lever to descend in a controlled manner. Continue lowering until your knees reach approximately 80-90 degrees of flexion. Maintain steady control throughout the lowering phase without locking at the top.

4

Drive through your quadriceps to extend your legs back to the starting position. Push against the lever arm with your feet in a smooth, controlled motion. Fully extend the knees at the top without hyperextending, then repeat for the desired number of repetitions.

PRIMARY MUSCLESQuadriceps

SECONDARY MUSCLESRectus Femoris, Vastus Lateralis, Vastus Medialis, Hip Flexors

EQUIPMENTBody weight

DIFFICULTYBeginner

Overview

If you want to isolate and overload the Quadriceps, the Captains Chair Straight Leg Raise is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Waist, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

Significantly enhances the structural integrity and power of the Quadriceps.
Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Rectus Femoris, Vastus Lateralis, Vastus Medialis, Hip Flexors to maintain control of the Body weight.

Exercise Variations

Dumbbell Captains Chair Straight Leg Raise
Cable Captains Chair Straight Leg Raise
Banded Captains Chair Straight Leg Raise

Beginner Tips

If you are new to the Captains Chair Straight Leg Raise , focus on mastering the movement pattern with zero weight before adding Body weight.

Captains Chair Straight Leg Raise