Chair Flutter
A core workout you can do from a chair! Strengthen your abs with this simple, effective exercise.
The Chair Flutter mainly works the core, with help from the quads. You'll need: chair.
Required Equipment
Chair Flutter Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Obliques; Quads (quadriceps femoris)
Chair Flutter Variations and Alternatives
How to do the Chair Flutter
Starting Position:
Sit on the edge of a sturdy chair with your feet flat on the ground.
Ensure your back is straight and your shoulders are relaxed but engaged.
Keep your arms resting comfortably at your sides or use the chair for support.
Movement Instructions:
Lift both legs off the floor slightly, keeping them straight.
While holding your legs off the ground, alternate lifting one leg up and lowering it while the other leg remains slightly raised.
Aim for a fluid, fluttering motion, moving your legs up and down in a controlled manner.
Keep your core engaged throughout the exercise to maintain balance and stability.
Perform this motion for 30 seconds to 1 minute, focusing on maintaining even and controlled movements.
Tips:
Make sure to breathe steadily throughout the exercise.
If you feel discomfort, lower your legs back to the ground and take a break before attempting again.
Start with shorter intervals and gradually increase as you build strength and endurance.
Chair Flutter FAQs
What muscles does the Chair Flutter work?
The Chair Flutter mainly works the core, with help from the quads. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Chair Flutter?
Chair.
What workout day should the Chair Flutter go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Flutter variations and alternatives?
Similar exercises include the Chair Floating Run, Flutter Kick, Hanging Flutter Kick and Stool Seated Flutter Kick.
Training calculators
Work out the numbers behind your training before your next session.