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Seated Jack on a Chair

Step by step instructions, muscle activation and variants for the Seated Jack on a Chair.

EasyInner thighsOuter thighs

About this exercise

A seated version of the jumping jack that mimics the leg movement while seated on a chair, making it suitable for beginners or those with limited mobility. The exercise targets the inner and outer thighs through rapid leg abduction and adduction, providing a low-impact cardiovascular stimulus.

How to Perform

  • Sit upright near the front edge of a sturdy chair with your feet together and hands resting on your thighs
  • Simultaneously open both legs out to the sides as wide as comfortable, pressing your feet flat on the floor
  • Quickly bring your feet back together to the starting position
  • Continue at a brisk, rhythmic pace for the duration of the set
  • Keep your back straight and core engaged throughout the movement
  • Optionally raise your arms out to the sides simultaneously to increase intensity

Muscle Activation

Primary
Inner thighsOuter thighs
Secondary
GlutesCore

About the Seated Jack on a Chair

The Seated Jack 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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