Chair Seated Knee Drife
Strengthen your core & improve mobility with Chair Seated Knee Drifts! A gentle exercise perfect for all fitness levels.
The Chair Seated Knee Drife mainly works the core and hip adductors (inner thighs), with help from the quads. You'll need: chair.
Required Equipment
Chair Seated Knee Drife Muscles Worked
Primary
Abdominals (rectus abdominis); Hip Adductors
Secondary
Quads (quadriceps femoris); Deep Core (transverse abdominis)
Chair Seated Knee Drife Variations and Alternatives
How to do the Chair Seated Knee Drife
Positioning:
Sit on the chair with your back straight and feet flat on the floor.
Ensure your knees are at a 90-degree angle and your feet are shoulder-width apart.
Place your hands together in front of your chest or hold onto the sides of the chair for support.
Movement Instructions:
Starting Position: Begin by maintaining a straight posture with your core engaged.
Drive Knee: Slowly lift your right knee towards your chest while keeping your foot off the ground. Use your arms to help maintain balance, if necessary.
Return: Lower your right leg back to the starting position.
Repeat: Perform the movement for 10-15 repetitions on the right leg.
Switch Legs: After completing repetitions on the right leg, switch to the left leg and perform 10-15 repetitions.
Tips:
Keep the movement controlled to prevent strain.
Engage your core muscles throughout the exercise.
Maintain a steady breathing pattern: exhale as you drive your knee up and inhale as you return to starting position.
Ensure your back stays straight and avoid leaning forward or backward.
Chair Seated Knee Drife FAQs
What muscles does the Chair Seated Knee Drife work?
The Chair Seated Knee Drife mainly works the core and hip adductors (inner thighs), with help from the quads. The main muscles are the rectus abdominis and hip adductors.
What equipment do you need for the Chair Seated Knee Drife?
Chair.
What workout day should the Chair Seated Knee Drife go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Seated Knee Drife variations and alternatives?
Similar exercises include the Alternating Celebratory Knee Drife, Chair Arm & Knee Raises Circle, Chair Knee in & Out and Chair L-Sit Leg Kick.
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