A supported hanging exercise that trains the abs and hip flexors by raising the legs.
- +Reduces grip demands
- +Targets lower abdominal muscles
- –Hip flexors may take over
- –Swinging can reduce control
This exercise targets:
Core
Abs
Obliques
Hamstrings
Adductors
Ratios are approximate and can vary depending on form and technique.
How to perform
- Step into the Captain’s Chair and place forearms on pads; grip handles lightly
- Press your back into the pad; shoulders down, chest up, legs hanging straight
- Brace your core and slightly tuck your pelvis
- Lift both legs together until hips are about 90 degrees (or knees bent for easier)
- Pause briefly at the top; keep hips from swinging
- Lower your legs slowly under control to the start
- Exhale as you lift; inhale as you lower
- Avoid using momentum or arching your lower back
