Forearm support one-leg raise - Movement

Also known as: Captain’s chair one-leg raise.


Difficulty	Novice
Velocity	Dynamic
Symmetry	Alternate sides
Athlete	Louis
Video length	19 s

Technique

Support yourself on your forearms on parallel bars, with your body vertical and your shoulders pushed away from your ears ( Shoulder depression).
Lift one leg up, while keeping the other leg down.
Then repeat on the other side.
Don’t swing: keep your body stable.

Logging: Each repetition involves working both sides.

Muscles

Strength

Primary

Back
Serratus anterior
Chest

Secondary

Abs
Obliques
Pelvis
Quadriceps
Hip adductors

Individual muscles

Lower trapezius
Serratus anterior
Latissimus dorsi
Pectoralis minor
Rectus abdominis
External oblique
Internal oblique
Iliacus
Rectus femoris
Psoas major

Equipment

Dip station

Parallel bars

Appears in

Strength

Back Chest Abs Obliques Pelvis Quadriceps Hip adductors

Joint movements

Shoulderdepression

trains stretches

Progressions

e10y

Forearm support leg raise

Intermediate

View Similar Exercises

e0c7

Support legs raises to l-sit

Novice

e110

Forearm support one-knee raise

Novice

e10x

Forearm support knee raise

Novice

e0c6

Support knees to chest

Novice

e01p

Assisted dip

Novice

Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.