Chair Knee in & Out
Gentle seated exercise to improve mobility & flexibility in your hips & inner thighs. Do it anywhere with a chair!
The Chair Knee in & Out mainly works the hip adductors (inner thighs) and hip abductors (outer thighs), with help from the core. You'll need: chair.
Required Equipment
Chair Knee in & Out Muscles Worked
Primary
Hip Adductors; Hip Abductor (gluteus medius)
Secondary
Obliques; Abdominals (rectus abdominis)
Chair Knee in & Out Variations and Alternatives
How to do the Chair Knee in & Out
Positioning:
Sit on the edge of the chair with your back straight and feet flat on the ground.
Keep your knees together and let your feet rest flat on the floor, hip-width apart.
Place your hands on your hips or on the sides of the chair for support.
Movement:
Take a deep breath and slowly push your knees outward as far as comfortable while keeping your feet on the ground.
Hold the position for a moment, feeling the stretch in your inner thighs.
Exhale and bring your knees back together to the starting position.
Repeat the movement for 10-15 repetitions, maintaining control and focusing on the inner thigh muscles.
To increase difficulty, you can add a resistance band around your thighs or increase the range of motion as you become more comfortable.
Tips:
Keep your back straight and avoid leaning forward or back during the exercise.
Move slowly and with control to maximize the effectiveness and prevent injury.
Maintain a steady breath throughout the exercise, inhaling when moving out and exhaling when bringing your knees together.
Chair Knee in & Out FAQs
What muscles does the Chair Knee in & Out work?
The Chair Knee in & Out mainly works the hip adductors (inner thighs) and hip abductors (outer thighs), with help from the core. The main muscles are the hip adductors and gluteus medius.
What equipment do you need for the Chair Knee in & Out?
Chair.
What workout day should the Chair Knee in & Out go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Knee in & Out variations and alternatives?
Similar exercises include the Chair Pose, Knee Push Out Stretch, Chair Seated Abduction and Chair Seated In-Out Leg Raise.
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