Seated Leg Kick On A Chair

Muscles worked

Setup

1. Sit upright on the edge of a sturdy chair or flat bench with your feet flat on the floor, hip-width apart.
2. Grip the sides of the seat or place your hands behind your hips 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 slowly extend one leg forward until it is completely straight and parallel to the floor.
2. Squeeze your quadriceps at the top of the movement and hold the contraction for one second.
3. Inhale as you slowly lower the foot back to the starting position under full control.
4. Repeat the movement with the opposite leg, alternating sides for the duration of the set.

Form checklist

• Keep your torso upright and avoid leaning back as you extend your leg.
• Ensure the movement is driven by the knee joint rather than swinging the hip.
• Keep your toes pointed toward the ceiling to maximize quadriceps engagement.
• Maintain a tight core to prevent your lower back from arching away from the chair.

Pro tips

• Focus on the 'peak contraction' of the quad at the top of the kick to maximize muscle fiber recruitment.
• Slow down the lowering phase (eccentric) to 2-3 seconds to increase time under tension for both the legs and abs.

Make it harder

• Perform the movement with both legs simultaneously to significantly increase the demand on the abdominal muscles.
• Add ankle weights or loop a resistance band around your ankles to provide constant tension throughout the range of motion.

Frequently asked

What muscles does the seated leg kick on a chair work?

The seated leg kick on a chair primarily targets the abs and quadriceps, and also works the glutes and hip flexors as secondary muscles.

What equipment do you need for the seated leg kick on a chair?

The seated leg kick on a chair uses dumbbell.

Is the seated leg kick on a chair good for beginners?

Yes. The seated leg kick on a chair is a beginner-friendly movement and a strong foundation to build on.

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