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Seated Skater on a Chair

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

EasyGlutesOuter thighs

About this exercise

A seated variation of the skater exercise that simulates the lateral shifting motion of speed skating while seated on a chair, targeting the outer thighs and glutes. The side-to-side arm and torso lean engages the obliques and provides a low-impact cardiovascular workout accessible to all fitness levels.

How to Perform

  • Sit upright on the front edge of a sturdy chair with your feet hip-width apart
  • Lean your torso to the right and reach your left arm across toward the right foot, mimicking a skater's side reach
  • Simultaneously shift weight to the right side of your seat
  • Return to center and immediately lean to the left, reaching your right arm toward the left foot
  • Continue alternating sides in a smooth, rhythmic skating motion
  • Keep your core engaged and avoid rounding your lower back during the lateral lean

Muscle Activation

Primary
GlutesOuter thighs
Secondary
CoreObliques

About the Seated Skater on a Chair

The Seated Skater 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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