[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"catalog-machine-captains-chair-leg-raise-station":3},{"id":4,"name":5,"slug":6,"description":7,"photoUrl":8,"photoUrls":9,"videoUrls":10,"manufacturerProfileEligible":11,"categories":12,"category":15,"exercises":19,"createdAt":52,"updatedAt":53},"1436fa36-bed0-5f11-8bf9-916064838f0c","Captain's Chair (Leg Raise Station)","captains-chair-leg-raise-station","A vertical frame with padded armrests and a backrest that lets you hang freely from the waist down, ideal for heavy core work.","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fmachine-templates\u002Fcaptains-chair-leg-raise-station\u002Fimages\u002Fcaptains-chair-leg-raise-station_1.webp",[8],null,false,[13],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},"8a4b2024-662b-5450-89b3-2ad026c9a435","abs","Abs",100,"routine.filters.abs",[20,37],{"id":21,"slug":22,"imageUrl":23,"name":24,"description":25,"popularity":26,"aliases":27,"localeName":10,"isCompound":11,"loggingTypes":28,"createdByUserId":10,"isFavorited":11,"primaryCategory":30,"categories":31,"videos":33,"lastSessionSets":34,"createdAt":35,"updatedAt":36},"e0b0f09b-2935-5421-b2dc-60cf7708fe3a","hanging-knee-raise","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fhanging-knee-raise\u002Fimages\u002Fhanging-knee-raise_1.webp","Hanging Knee Raise","Support the forearms on the captain’s-chair pads, grip the handles, and press the shoulders away from the ears. Let the legs hang, brace, and raise the bent knees by flexing the hips; add a gentle pelvic curl toward the ribs if you can control it. Pause, then lower slowly without swinging or losing shoulder support. The knee raise trains the hip flexors and rectus abdominis, with the abdominals contributing more to the pelvic curl; it does not isolate a separate “lower abs” region. Keep the back against the pad when provided, use a smaller range if the pelvis rocks, and step down before grip or shoulder support fails.",62,"captainschair vertical",[29],"weight_reps",{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[32],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[],[],"2026-05-09T00:28:06.712+00:00","2026-08-07T11:03:38.045+00:00",{"id":38,"slug":39,"imageUrl":40,"name":41,"description":42,"popularity":43,"aliases":27,"localeName":10,"isCompound":11,"loggingTypes":44,"createdByUserId":10,"isFavorited":11,"primaryCategory":45,"categories":46,"videos":48,"lastSessionSets":49,"createdAt":50,"updatedAt":51},"f8cd82e1-068d-5478-9bd7-e28b254c6d94","hanging-leg-raise","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fhanging-leg-raise\u002Fimages\u002Fhanging-leg-raise_1.webp","Hanging Leg Raise","Hang from a secure bar or support yourself in a captain’s chair with shoulders active. Keep the knees straight but not forcefully locked, brace, and raise both legs by flexing the hips until they reach about horizontal or your highest controlled point. Add pelvic curling only if it occurs without swinging or leaning back, then lower the legs slowly. The straight-leg raise increases the lever compared with bent-knee raises and trains the hip flexors, rectus abdominis, grip, and shoulder support; hamstring mobility affects the range. First master knee raises, avoid kicking, and stop before the lower back arches, hands slip, or shoulders lose their stable position.",82,[29],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[47],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[],[],"2026-05-09T00:28:06.719+00:00","2026-08-07T11:03:38.054+00:00","2026-05-09T00:28:07.594+00:00","2026-06-05T00:31:50.253+00:00"]