Chair Seated Front-Leg Lift Under-Knee Tap
Strengthen your core and legs with this seated exercise! Lift, tap, and repeat for a simple yet effective workout.
The Chair Seated Front-Leg Lift Under-Knee Tap mainly works the core and quads, with help from the hip adductors (inner thighs). You'll need: chair.
Required Equipment
Chair Seated Front-Leg Lift Under-Knee Tap Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Hip Adductors; Obliques
Chair Seated Front-Leg Lift Under-Knee Tap Variations and Alternatives
How to do the Chair Seated Front-Leg Lift Under-Knee Tap
Starting Position:
Sit upright on a sturdy chair with your back straight and shoulders relaxed.
Keep your feet flat on the floor, hip-width apart.
Hand Position:
Extend your arms straight out in front of you at shoulder height, parallel to the ground. Hold your palms facing down.
Leg Lift:
Slowly lift your right leg, keeping it straight, until it is parallel to the floor. Engage your core muscles to maintain balance.
Knee Tap:
While your right leg is lifted, bend your right knee and bring it towards your chest.
Tap your knee lightly with your hands.
Return to Starting Position:
Straighten your leg back to the initial position while maintaining the arm position.
Keep your movements controlled to avoid using momentum.
Repeats:
Complete 10-15 repetitions on the right leg before switching to the left leg. Repeat for 2-3 sets.
Cool Down:
After finishing both legs, sit back comfortably and take a few deep breaths to relax.
Tips:
Keep your movements slow and controlled.
Ensure your back remains straight throughout the exercise.
If you feel any strain on your back, adjust your posture or take a short break.
Chair Seated Front-Leg Lift Under-Knee Tap FAQs
What muscles does the Chair Seated Front-Leg Lift Under-Knee Tap work?
The Chair Seated Front-Leg Lift Under-Knee Tap mainly works the core and quads, with help from the hip adductors (inner thighs). The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Chair Seated Front-Leg Lift Under-Knee Tap?
Chair.
What workout day should the Chair Seated Front-Leg Lift Under-Knee Tap go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Seated Front-Leg Lift Under-Knee Tap variations and alternatives?
Similar exercises include the Alternating Against-Wall Ankle Tap Under Sit, Chair Elevated Mountain-Climber, Front-Leg Lift Under-Knee Tap and Chair Glued Heel Leg Extension.
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