Seated Knee Thrust On A Chair

Muscles worked

Setup

1. Sit tall on the edge of a sturdy, armless chair with your feet flat on the floor, hip-width apart.
2. Engage your core and maintain a neutral spine, avoiding any slouching against the backrest.
3. Place your fingertips lightly behind your ears with elbows flared out, or grip the sides of the chair seat for added stability.

How to do it

1. Exhale as you drive your right knee toward your chest while simultaneously rotating your torso to bring your left elbow toward the rising knee.
2. Inhale as you slowly lower your foot back to the floor and return your torso to the center starting position.
3. Repeat the movement on the opposite side, lifting the left knee and rotating the right elbow toward it.
4. Continue alternating sides in a controlled, rhythmic tempo, focusing on the contraction of the abdominal wall.

Form checklist

• Keep your chest lifted and shoulders back to prevent rounding the spine.
• Initiate the leg lift from the lower abs rather than just pulling with the hip flexors.
• Ensure the rotation occurs at the waist and ribs, not just by pulling on your neck or moving your elbows.
• Keep the stationary foot firmly planted to maintain balance and pelvic stability.

Pro tips

• Pause for a split second at the peak of the contraction to maximize the mind-muscle connection with your obliques.
• Focus on bringing your ribcage toward your opposite hip bone rather than just trying to touch elbow to knee.

Make it harder

• Perform the movement without letting your feet touch the floor between repetitions to keep the core under constant tension.
• Extend the non-working leg straight out in front of you while performing the thrust with the active leg to increase the lever length and difficulty.

Frequently asked

What muscles does the seated knee thrust on a chair work?

The seated knee thrust on a chair primarily targets the glutes, hamstrings, and quadriceps, and also works the abs, erector spinae, and obliques as secondary muscles.

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

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

Is the seated knee thrust on a chair good for beginners?

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

Related exercises

• Alternating Hamstring Curl JackIntermediate · abs, glutes, hamstrings, and quadriceps
• Band DeadliftBeginner · calves, glutes, hamstrings, quadriceps, and trapezius
• Barbell Banded Hip ThrustIntermediate · glutes, hamstrings, and quadriceps
• Barbell Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and trapezius