Alternating Chair Seated Knee-Tuck
Tone your abs from a chair! This seated exercise targets your core with alternating knee tucks. Great for all fitness levels.
The Alternating Chair Seated Knee-Tuck mainly works the core, with help from the hip adductors (inner thighs). You'll need: chair.
Required Equipment
Alternating Chair Seated Knee-Tuck Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Obliques; Hip Adductors
Alternating Chair Seated Knee-Tuck Variations and Alternatives
How to do the Alternating Chair Seated Knee-Tuck
Starting Position:
Sit on the edge of the chair with your back straight and feet flat on the ground.
Keep your hands in front of you, either clasping them together or resting them on your thighs.
Engaging Your Core:
Tighten your abdominal muscles to stabilize your torso. This will help maintain good posture during the movement.
Performing the Knee Tuck:
Lean back slightly and lift one knee towards your chest while keeping the other foot flat on the floor.
Try to tuck your knee in as close to your chest as possible. Hold this position for 1-2 seconds.
Lowering Your Leg:
Slowly lower your leg back to the starting position while maintaining control. Make sure not to rush this movement.
Alternating Legs:
Repeat the same movement with the opposite leg, lifting the other knee towards your chest.
Continue alternating legs for a set number of repetitions or time.
Breathing:
Remember to breathe steadily throughout the exercise. Exhale as you lift your knee and inhale as you lower it.
Repetitions:
Aim for 10-15 repetitions on each leg, depending on your fitness level.
Cool Down:
After completing your sets, take a moment to stretch your legs gently before moving on to another exercise.
Tips:
Keep your movements slow and controlled to maximize effectiveness and reduce the risk of injury.
Ensure your chair is stable and will not tip over during the exercise.
Alternating Chair Seated Knee-Tuck FAQs
What muscles does the Alternating Chair Seated Knee-Tuck work?
The Alternating Chair Seated Knee-Tuck mainly works the core, with help from the hip adductors (inner thighs). The main muscles are the rectus abdominis and iliopsoas.
What equipment do you need for the Alternating Chair Seated Knee-Tuck?
Chair.
What are some Alternating Chair Seated Knee-Tuck variations and alternatives?
Similar exercises include the Chair Arm & Knee Raises Circle, Chair Elevated Mountain-Climber, Chair Floating Run and Chair Flutter.
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