Kneeling Bend Knee Chair Supported

Muscles worked

Setup

1. Kneel on a padded mat or soft surface with your knees hip-width apart.
2. Place a sturdy chair either directly in front of you or to your side within easy reach.
3. Position your torso upright with your hips fully extended and your glutes squeezed.
4. Lightly place one or both hands on the chair for balance and support.

How to do it

1. Inhale and slowly lean your entire torso backward as a single unit, hinging only at the knees while keeping your hips locked.
2. Lower yourself only as far as you can maintain a straight line from your knees to your head.
3. Exhale and engage your quadriceps to pull your body back to the starting vertical position.
4. Maintain a slow and controlled tempo, focusing on a 3-second descent and a 1-second ascent.

Form checklist

• Keep your glutes tight to prevent your hips from hinging or sitting back toward your heels.
• Maintain a neutral spine and avoid arching your lower back as you lean.
• Use the chair only for balance; do not use your arms to pull yourself back up.
• Ensure your knees stay parallel and do not flare outward during the movement.

Pro tips

• Focus on driving your shins and the tops of your feet into the floor to initiate the upward movement.
• Maintain a slight posterior pelvic tilt (tucking your tailbone) to maximize the stretch on the rectus femoris muscle of the quad.

Make it harder

• Gradually reduce the hand pressure on the chair until you are using only one finger for balance.
• Increase the depth of the lean to move your torso closer to the floor, increasing the lever arm and resistance.

Frequently asked

What muscles does the kneeling bend knee chair supported work?

The kneeling bend knee chair supported primarily targets the quadriceps, and also works the adductors, glutes, hamstrings, and obliques as secondary muscles.

What equipment do you need for the kneeling bend knee chair supported?

The kneeling bend knee chair supported requires no equipment — just your body weight.

Is the kneeling bend knee chair supported good for beginners?

Yes. The kneeling bend knee chair supported is a beginner-friendly movement and a strong foundation to build on.

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