Sitting Swimming Knee Raise On A Chair

Muscles worked

Setup

1. Sit upright on the edge of a sturdy chair with your feet flat on the floor, hip-width apart.
2. Engage your core and maintain a tall spine, avoiding contact with the back of the chair.
3. Extend your arms forward at shoulder height with palms facing downward.

How to do it

1. Simultaneously lift one knee toward your chest while pulling the opposite arm back in a rowing motion and reaching the same-side arm forward.
2. Exhale as you lift the knee, crunching your abs to bring the thigh as high as possible.
3. Inhale as you lower the leg and return your arms to the starting position with a controlled 2-second tempo.
4. Immediately repeat the movement on the opposite side in a fluid, alternating 'swimming' pattern.

Form checklist

• Keep your chest lifted and avoid rounding your lower back as the knee rises.
• Point your toes downward (plantarflexion) during the lift to engage the calf muscles.
• Ensure the movement comes from the hips and core, not by leaning the torso back.
• Maintain a steady, rhythmic pace without using momentum to swing the legs.

Pro tips

• Focus on a hard 'squeeze' of the abdominal muscles at the peak of each knee raise to maximize core recruitment.
• Exaggerate the arm reach and pull to increase the engagement of the deltoids and pectorals.

Make it harder

• Perform the exercise while hovering both feet slightly off the floor throughout the entire set to keep the abs under tension.
• Hold light dumbbells or water bottles to increase the resistance for the shoulders and chest.

Frequently asked

What muscles does the sitting swimming knee raise on a chair work?

The sitting swimming knee raise on a chair primarily targets the abs and hip flexors, and also works the obliques and quadriceps as secondary muscles.

What equipment do you need for the sitting swimming knee raise on a chair?

The sitting swimming knee raise on a chair requires no equipment — just your body weight.

Is the sitting swimming knee raise on a chair good for beginners?

Yes. The sitting swimming knee raise on a chair is a beginner-friendly movement and a strong foundation to build on.

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