Chair Seated Leg Kick
Tone your quads and hip flexors from a chair! A low-impact way to strengthen your legs and improve mobility.
The Chair Seated Leg Kick mainly works the quads and core. You'll need: chair.
Required Equipment
Chair Seated Leg Kick Muscles Worked
Primary
Quads (quadriceps femoris); Hip Flexor (iliopsoas)
Secondary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Chair Seated Leg Kick Variations and Alternatives
How to do the Chair Seated Leg Kick
Positioning:
Sit on the edge of the chair with your back straight and feet flat on the ground.
Place your hands at your sides or lightly on the edges of the chair for balance.
Keep your core engaged and ensure your body is stable.
Movement Instructions:
While sitting upright, extend your right leg out straight in front of you, keeping the foot flexed. Your leg should be parallel to the floor.
Slowly lower your right leg back down to the starting position without letting it touch the ground.
Repeat the kick with the right leg for the desired number of repetitions (e.g., 10-15 times).
Switch to your left leg and repeat the same kicking motion.
Maintain a controlled movement throughout the exercise, focusing on using your hip flexors and quads.
Ensure your back remains straight and avoid leaning back as you perform the kicks.
Tips:
Keep your movements smooth and steady to avoid straining.
If you're a beginner, start with a lower number of repetitions and gradually increase as you gain strength.
Ensure your chair does not slide to avoid any accidents.
Chair Seated Leg Kick FAQs
What muscles does the Chair Seated Leg Kick work?
The Chair Seated Leg Kick mainly works the quads and core. The main muscles are the quadriceps femoris and iliopsoas.
What equipment do you need for the Chair Seated Leg Kick?
Chair.
What workout day should the Chair Seated Leg Kick go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Seated Leg Kick variations and alternatives?
Similar exercises include the Alternating Forward-Kick, Chair Flutter, Chair Glued Heel Leg Extension and Chair Hip-Flexor Stretch.
Training calculators
Work out the numbers behind your training before your next session.