Roman Chair / Captain's Chair Leg Raise

Default prescription & biomechanics

Primary muscles

Core, Abs

Secondary muscles

Hip Flexors

Equipment

Bodyweight

Movement pattern

Core (Pull force)

Difficulty

Beginner

Working rep range

10-15 reps per set

Between-set interval

60 seconds rest

Intensity & MET

Moderate (3.8 MET)

Step-by-step coaching cues

1. Draw your navel in towards your spine to create rigid intra-abdominal pressure and protect your lower back.
2. Perform the contraction smoothly by shortening the distance between your ribs and your pelvis.
3. Hold the peak contraction for 2 full seconds while maintaining continuous breathing.
4. Return under strict eccentric control without using momentum or pulling on your neck.

Joint & safety considerations

No specific joint contraindications are flagged for Roman Chair / Captain's Chair Leg Raise. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Kneeling Rope Cable Crunch	Cable swap	Cable
Bench or Floor Reverse Crunch	Same movement pattern	Bodyweight
Controlled Contralateral Dead Bug	Same movement pattern	Bodyweight
Gymnastic Hollow Body Hold	Same movement pattern	Bodyweight
Hardstyle RKC Plank	Same movement pattern	Bodyweight
Ab Wheel or Barbell Rollout	Same movement pattern	Bodyweight

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.