Seated Alternate Knee Raises On A Chair

Muscles worked

Setup

1. Sit upright on the edge of a stable chair with your feet flat on the floor, hip-width apart.
2. Grip the sides of the chair seat firmly with both hands to stabilize your torso.
3. Engage your core and maintain a neutral spine with your chest lifted and shoulders back.

How to do it

1. Exhale as you lift one knee toward your chest as high as possible without rounding your lower back.
2. Inhale and slowly lower the foot back to the starting position under full control.
3. Repeat the movement with the opposite leg, alternating sides in a rhythmic, controlled fashion.
4. Maintain a steady tempo of 2 seconds up and 2 seconds down to maximize time under tension.

Form checklist

• Keep your torso stationary; do not lean back as the knee rises.
• Ensure your feet return to the same starting position on the floor each time.
• Keep your neck neutral and gaze forward to avoid straining the cervical spine.
• Focus on pulling from the lower abs rather than just swinging the leg.

Pro tips

• At the top of the movement, perform a slight 'pelvic tilt' by pulling your belly button in to deepen the abdominal contraction.
• Minimize the weight placed through your hands to force your core to do more of the stabilization work.

Make it harder

• Perform the exercise with your hands behind your head (prisoner style) to remove the stability of the chair grip.
• Hold the knee at the top of the movement for 3 seconds to increase the isometric demand on the hip flexors and abs.

Frequently asked

What muscles does the seated alternate knee raises on a chair work?

The seated alternate knee raises on a chair primarily targets the abs and obliques, and also works the hip flexors as secondary muscles.

What equipment do you need for the seated alternate knee raises on a chair?

The seated alternate knee raises on a chair requires no equipment — just your body weight.

Is the seated alternate knee raises on a chair good for beginners?

Yes. The seated alternate knee raises on a chair is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals