Seated Knee Raise Leg Raise On A Chair

Muscles worked

Setup

1. Sit on the front edge of a sturdy, stable chair with your feet flat on the floor.
2. Grip the sides or the front of the seat firmly to stabilize your upper body.
3. Lean back slightly while keeping your spine neutral and your chest lifted.

How to do it

1. Exhale and engage your core to pull both knees toward your chest in a controlled motion.
2. Pause for a second at the top, squeezing your abdominal muscles tightly.
3. Inhale as you slowly lower your legs back toward the floor, stopping just before your feet touch the ground to maintain constant tension.
4. Maintain a controlled tempo, avoiding any swinging or use of momentum.

Form checklist

• Keep your chest up and shoulders back to avoid rounding the spine.
• Ensure the movement comes from your abs and hips, not by pulling with your arms.
• Keep your neck in a neutral position, looking straight ahead.
• Maintain a slight lean back throughout the entire set to keep the core engaged.

Pro tips

• Focus on tilting your pelvis toward your belly button at the top of the lift to maximize the contraction of the lower rectus abdominis.
• Squeeze your knees and ankles together throughout the movement to increase stability and inner core engagement.

Make it harder

• Straighten your legs completely to perform a Seated Leg Raise, which increases the lever arm and intensity.
• Slow down the eccentric (lowering) phase to four seconds to increase time under tension.

Frequently asked

What muscles does the seated knee raise leg raise on a chair work?

The seated knee raise leg raise 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 knee raise leg raise on a chair?

The seated knee raise leg raise on a chair requires no equipment — just your body weight.

Is the seated knee raise leg raise on a chair good for beginners?

The seated knee raise leg raise on a chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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