Chair Seated Knee Thrust
Boost core strength & coordination with Chair Seated Knee Thrusts! A gentle, effective exercise you can do anywhere.
The Chair Seated Knee Thrust mainly works the core, with help from the back and lower back. You'll need: chair.
Required Equipment
Chair Seated Knee Thrust Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Boxer Muscle (serratus anterior); Lower Back (quadratus lumborum)
Chair Seated Knee Thrust Variations and Alternatives
How to do the Chair Seated Knee Thrust
Starting Position:
Sit on the edge of a sturdy chair with your feet flat on the floor.
Keep your back straight and engage your core for support.
Position your arms at your sides or place your hands on the chair for additional stability.
Movement:
Lift your right arm straight up above your head while keeping your left hand resting on the chair or at your side for balance.
Simultaneously, lift your right knee towards your chest, bringing it up as high as you can.
Your torso should remain upright as you perform this motion.
Return to Starting Position:
Lower your right arm and your right knee back to the starting position in a controlled manner.
Repetitions:
Repeat the movement for a set number of repetitions (e.g., 10-15 reps) before switching to the left side.
Perform the same number of repetitions with your left arm and left knee.
Tips:
Keep your movements smooth and controlled to avoid straining your muscles.
Focus on using your core muscles to stabilize your body as you lift your legs.
Breathe out while lifting your arm and knee, and breathe in as you lower them back down.
Modification:
If you're new to this exercise, you can start by lifting just your knee without using your arm and gradually add the arm movement as you become more comfortable.
Chair Seated Knee Thrust FAQs
What muscles does the Chair Seated Knee Thrust work?
The Chair Seated Knee Thrust mainly works the core, with help from the back and lower back. The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Chair Seated Knee Thrust?
Chair.
What are some Chair Seated Knee Thrust variations and alternatives?
Similar exercises include the 90-To-90 Knee Thrust, Chair Arm & Knee Raises Circle, Chair Elevated Mountain-Climber and Chair Floating Run.
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