Chair Seated Skater
Get a cardio workout while seated! Improve balance and coordination with this low-impact exercise.
The Chair Seated Skater mainly works the core and quads, with help from the hip abductors (outer thighs). You'll need: chair.
Required Equipment
Chair Seated Skater Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Obliques; Hip Abductor (gluteus medius)
Chair Seated Skater Variations and Alternatives
How to do the Chair Seated Skater
Seated Skater on a Chair
Positioning
Sit on the Chair: Begin by sitting on the edge of a sturdy chair. Ensure your feet are flat on the floor, shoulder-width apart.
Posture: Keep your back straight and core engaged. Your hands can rest on your thighs or be clasped in front of your chest.
Movement
Initiate the Movement: Lean slightly to one side (right or left) while lifting the opposite leg (the leg on the side you are leaning away from) off the ground.
Skating Motion: As you lean, swing your lifted leg outwards and extend it to mimic a skating motion. At the same time, keep your upper body upright to maintain balance.
Return to Start: Quickly return to the starting position by bringing your lifted leg back down and sitting upright.
Alternate Sides: Repeat the movement on the opposite side, leaning to the left and lifting the right leg.
Repeats and Sets: Aim for 1-2 sets of 10-15 repetitions on each side, resting as needed.
Tips
Warm-Up: Ensure to warm up before starting to prevent injuries.
Control Your Movements: Focus on maintaining balance and control throughout the exercise.
Breathing: Exhale as you perform the movement and inhale as you return to the starting position.
Safety Precautions
Ensure the chair is stable before performing the exercise.
Avoid leaning too far, which may cause loss of balance.
Chair Seated Skater FAQs
What muscles does the Chair Seated Skater work?
The Chair Seated Skater mainly works the core and quads, with help from the hip abductors (outer thighs). The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Chair Seated Skater?
Chair.
What workout day should the Chair Seated Skater go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Seated Skater variations and alternatives?
Similar exercises include the Air-Pillow Counter-Balance Skater Squat, Skater Squat, Chair Elevated Mountain-Climber and Chair Glued Heel Leg Extension.
Training calculators
Work out the numbers behind your training before your next session.