Chair Seated Knee Raise Leg
Strengthen your core from a seated position! This exercise targets your abs and hip flexors - great for all fitness levels.
The Chair Seated Knee Raise Leg mainly works the core, with help from the lower back. You'll need: chair.
Required Equipment
Chair Seated Knee Raise Leg Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Obliques; Lower Back (quadratus lumborum)
Chair Seated Knee Raise Leg Variations and Alternatives
How to do the Chair Seated Knee Raise Leg
Positioning:
Sit on the edge of the chair with your back straight.
Your feet should be flat on the ground, hip-width apart.
Place your hands on the edge of the chair beside your hips for support.
Starting Position:
Lift your feet off the ground slightly, hovering just above the floor.
Engage your core muscles and keep your chest lifted.
Movement:
Inhale deeply, then exhale as you raise your knees towards your chest.
Keep your upper body straight and avoid leaning back.
Go as far as your flexibility allows without straining. Aim to bring your knees up to a 90-degree angle if possible.
Return:
Inhale as you slowly lower your legs back to the starting position, maintaining control.
Keep your feet just above the ground without touching it.
Repetitions:
Perform 10-15 repetitions for 2-3 sets, resting as needed between sets.
Tips:
Focus on controlled movements to engage your abdominal muscles effectively.
Avoid swinging your legs; use your muscles to lift them.
If you find this too challenging, you can keep your feet on the ground and just practice raising your knees slightly.
Chair Seated Knee Raise Leg FAQs
What muscles does the Chair Seated Knee Raise Leg work?
The Chair Seated Knee Raise Leg mainly works the core, with help from the lower back. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Chair Seated Knee Raise Leg?
Chair.
What are some Chair Seated Knee Raise Leg variations and alternatives?
Similar exercises include the Captain' Chair Leg Raise, Captain' Chair Straight-Leg Raise, Chair Arm & Knee Raises Circle and Stool Dip Leg Raise.
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