# Seated Knee Raise Leg Raise On A Chair - Canonical: https://fitwill.app/exercise/8304/seated-knee-raise-leg-raise-on-a-chair/ - Media ID: 8304 - Primary muscle: Abs - Body part: Core - Equipment: Body Weight - Video: https://fitwill.app/videos/8304/seated-knee-raise-leg-raise-on-a-chair.mp4 ## Description The Seated Knee Raise Leg Raise On A Chair is a simple core exercise performed from an upright seated position on a sturdy chair. You brace your hands on the seat beside your hips, lean back slightly, and draw your knees up toward your chest before lowering them back down under control. Because it requires nothing more than a stable chair, it works well at home, in an office, or as a gym-free accessory movement. This movement primarily trains the abdominal wall, especially the lower portion of the rectus abdominis, while the hip flexors do much of the work of lifting the thighs. The seated position changes the demand compared to lying leg raises: your torso must stay tall and controlled while your hips flex, which challenges your ability to resist rounding or collapsing through the lower back. Setup matters more than it looks. A chair without wheels or a soft, sinking cushion gives you a solid base, and placing your hands directly on the seat edge lets you lightly press your upper body down and back as your knees come up. If the chair slides or tips, the movement turns into something closer to a rocking motion, which reduces the abdominal work and can strain the shoulders. To execute it well, keep the lift driven by your trunk rather than momentum. Pull your knees up smoothly, pause briefly at the top when your thighs are close to your torso, then lower your feet to the floor slowly instead of dropping them. That lowering phase is where most of the abdominal control is built, so give it the same attention as the lift. This exercise suits beginners building their first core routine, office workers who want a discreet midday movement break, and lifters using it as a low-fatigue finisher after heavier training. It can also serve as a stepping stone toward hanging knee raises, since it trains a similar hip-flexion and bracing pattern with far less grip and shoulder demand. Keep the range honest: only lift as high as you can without your lower back tucking excessively or your shoulders shrugging up around your ears. Slow, moderate-range repetitions with steady breathing will do more for you than fast, swinging reps trying to bring your knees all the way to your chest. ## Instructions 1. Sit sideways-free on a sturdy, armless chair with your feet flat on the floor, knees bent to roughly 90 degrees, and your torso upright. 2. Place your palms on the front edge of the seat directly beside your hips, fingers pointing forward, and grip the edge lightly. 3. Lean your torso back a few degrees and brace your abdominal wall as if preparing for a light push to the stomach. 4. Exhale and lift both knees up toward your chest, letting your feet clear the floor as your thighs rise. 5. Press down gently through your hands to keep your torso still as your knees come up; avoid letting your shoulders creep toward your ears. 6. Pause for a beat at the top with your thighs drawn close to your torso and your core fully engaged. 7. Lower your feet back to the floor slowly over two to three seconds, resisting the pull of gravity rather than dropping them. 8. Inhale as your feet return to the ground, reset your posture, and pause briefly before starting the next repetition. 9. Complete your set without letting your lower back round and your torso collapse forward at the bottom of each rep. ## Tips & Tricks - If the chair slides forward on each rep, push down harder through your hands or place the chair against a wall so the base cannot travel. - A common mistake is swinging the knees up with momentum; slow the lifting phase down until your abs, not the bounce of your legs, control the movement. - Keep your neck neutral by looking straight ahead rather than at your knees, which helps prevent your whole upper body from curling forward. - If your hip crease pinches at the top, reduce the range slightly and focus on squeezing your lower abs instead of forcing your thighs to your chest. - Moving both knees together is the standard version; if it feels too hard at first, lift one knee at a time to learn the bracing pattern. - Light pressure through your palms should assist stability, not lift your torso; if your shoulders are doing the work, reset with a taller spine and less lean. - To make it harder, hold the top position for two to three seconds or perform the lowering phase over four to five seconds. - Avoid wearing slippery pants on a smooth seat, since your hands need reliable contact with the chair edge to keep your torso anchored. ## Frequently Asked Questions ### Which muscles does the Seated Knee Raise Leg Raise On A Chair work? The abdominals, particularly the lower portion of the rectus abdominis, work to control the trunk, while the hip flexors lift the thighs. The obliques and stabilizers around the shoulders assist with keeping your torso steady on the seat. ### Is the Seated Knee Raise Leg Raise On A Chair good for beginners? Yes, it is one of the more accessible core exercises because the chair supports your upper body and there is no grip demand. Beginners can start with a shorter range, lifting the feet just off the floor, and progress toward drawing the knees higher. ### What kind of chair should I use for the Seated Knee Raise Leg Raise On A Chair? Use a stable, armless chair with a firm, flat seat and no wheels. A padded dining chair is fine as long as your hands can grip the front edge and the chair does not tip when you press down through your palms. ### Why do my hip flexors burn more than my abs during this exercise? The hip flexors are the primary movers that raise your thighs, so some fatigue there is normal. To shift more work to the abs, exhale forcefully as the knees rise and keep your lower back from arching as your feet lower. ### How is the Seated Knee Raise Leg Raise On A Chair different from hanging knee raises? Hanging knee raises add grip and shoulder demands and load the abs through a longer range, while the chair version removes the hang and supports your torso. The seated version is a useful precursor before progressing to a bar. ### Should my feet touch the floor between repetitions? Lowering your heels lightly to the floor between reps gives you a clean reset and prevents swinging. If you want more continuous tension, stop your feet an inch above the floor and start the next lift from there. ### Can I do the Seated Knee Raise Leg Raise On A Chair every day? Because it uses only your body weight at a modest intensity, most people can perform it frequently. If your hip flexors feel sore or tight from daily use, take a rest day or reduce the number of sets. ### How many reps and sets should I do? Two to three sets of 10 to 15 slow repetitions is a solid starting point. Once you can complete those with a controlled lowering phase, add pauses at the top or more reps before adding external resistance. ### Is it safe for my lower back? When performed with a braced trunk and a controlled lowering phase, it is generally gentle on the back since the seat supports your torso. If you feel any lower back discomfort, reduce the range so your feet lower only partway and keep your abs engaged throughout.