About this exercise
A seated core exercise performed on a chair where you alternately lift each knee toward the chest. The alternating motion engages the abs and hip flexors while keeping the movement accessible for all fitness levels.
Seated Alternate Knee Raises on a Chair
Step by step instructions, muscle activation and variants for the Seated Alternate Knee Raises on a Chair.
EasyAbsCore
How to Perform
- Sit upright near the edge of a sturdy chair with feet flat on the floor
- Place your hands lightly on the sides of the seat for balance
- Brace your core and maintain an upright posture throughout
- Lift your right knee toward your chest as high as comfortable
- Lower it back to the floor with control
- Immediately raise your left knee toward your chest
- Continue alternating knees in a controlled, rhythmic pattern
- Keep your back straight and avoid rocking the torso
Muscle Activation
Primary
AbsCore
Secondary
GlutesQuadriceps
About the Seated Alternate Knee Raises on a Chair
The Seated Alternate Knee Raises on a Chair is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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