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  1. #1
    Registered User CreekIsland's Avatar
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    Leg raises with pull up bar vs. captain's chair

    Which is better for abs, hanging leg raises with a pull up bar or a captain's chair? Is there a difference with abs for leg vs. knee raises?

    Please feel free to share any other thoughts on these exercises.
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  2. #2
    Unregistered User MyEgoProblem's Avatar
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    Nothing changes for your trunk between bar or chair. But....

    From a pullup bar your grip will be taxed more and lats stretched from above. Like a pullup.

    From the chair. Your lower traps and seratus will be taxed to hold you in position. Like a dip.

    As for straight vs knees bent?

    Straight is mechanically a longer lever, so itsharder, and knees bent is usually a Regression.
    but hypothetically knees bent could put a different stretch on the rectus femoris.. I wouldnt put much credence into this part tho, as the much lower stimulus will likely over shadow any difference or advantages, if they even exist in practice

    ---

    I don't like to do either version really. My trunk is over developed from rollouts and compounds.

    My choice. I'd pick which you prefer with straight legs.
    Last edited by MyEgoProblem; 04-11-2021 at 09:19 AM.
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  3. #3
    Registered User GeneralSerpant's Avatar
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    The specific difference between straight and bent being that you need to stabilize throughout your body to do the same motion with the thigh. It's more intricate abs work obviously, but it's more about everything outside of the abs and hipflexors.
    Last edited by GeneralSerpant; 04-11-2021 at 03:24 PM.
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    Registered User Heisman2's Avatar
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    With the chair your cannot rotate your upper body backwards at all. If you simply raise your legs but don't actually curl your pelvis up you'll be predominantly working the hip flexors. Curling up your pelvis will help hit your abs with a concentric contraction. With the chair though you cannot lean back so you'll not only need decent hamstring flexibility if you are doing these with straight legs but you'll also potentially have issues mechanically rotating your pelvis up as your upper body may get in the way.

    Thus I favor hanging on a bar.
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  5. #5
    Registered User GeneralSerpant's Avatar
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    What you get out of being able to hang on a bar is loads more valuable than anything you learn to do on a captain's chair.

    That being said, if abs is what you're concerned with especially at the moment and if you can get more work out of a captain's chair and with knees bent then they might be a better choice.
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