Chair Arm & Knee Raises Circle
Chair Arm & Knee Raises Circle: Strengthen your core & improve coordination with this low-impact, seated exercise. Perfect for all fitness levels!
The Chair Arm & Knee Raises Circle mainly works the core and hip adductors (inner thighs), with help from the quads. You'll need: chair.
Required Equipment
Chair Arm & Knee Raises Circle Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Adductors
Secondary
Obliques; Quads (quadriceps femoris)
Chair Arm & Knee Raises Circle Variations and Alternatives
How to do the Chair Arm & Knee Raises Circle
Start by sitting on the edge of a stable chair with your feet flat on the floor and your arms by your sides.
Brace your core and sit up straight with your back off the backrest.
Begin by lifting your right knee towards your chest while simultaneously circling your arms forward and up until they're above your head. Your palms should face each other at the top.
Lower your arms in an outward circle as you simultaneously lower your right knee to return to the starting position.
Repeat the same movement with your left knee while circling the arms.
Continue alternating knees with each repetition, ensuring that you perform an even number of repetitions for each leg.
Keep your movements controlled, especially when raising and lowering your legs to engage the core fully.
Be sure to do a proper warm-up before starting this exercise to prepare your muscles and joints for the movements. Adjust the number of repetitions and sets according to your fitness level.
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Chair Arm & Knee Raises Circle FAQs
What muscles does the Chair Arm & Knee Raises Circle work?
The Chair Arm & Knee Raises Circle mainly works the core and hip adductors (inner thighs), with help from the quads. The main muscles are the rectus abdominis and hip adductors.
What equipment do you need for the Chair Arm & Knee Raises Circle?
Chair.
What are some Chair Arm & Knee Raises Circle variations and alternatives?
Similar exercises include the Arms Circles Knee Raise, Knee Circles Stretch, Chair Jump-Rope Seated Knee-Tuck and Chair Seated Knee Drife.
Training calculators
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