Legs · Bodyweight
Circle Arms Knee Raises on Chair
How to do the circle arms knee raises on chair, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Sit tall on a chair and circle both arms overhead while alternately driving one knee up toward your chest, then the other. Keep a steady rhythm, coordinating the arm circles with the knee drives to raise your heart rate.
- 1Your hip flexors lifting each knee high
- 2A steady, rhythmic pace that keeps you breathing hard
- 3Your core staying tall and engaged between knee drives
Common mistakes
- Slumping back into the chair as you tire
- Letting the arm circles go sloppy and uncoordinated
- Holding your breath instead of breathing with the rhythm
Muscles worked
The circle arms knee raises on chair mainly works the hip flexors, with the lower abs, upper abs, obliques, quads, front delts, and side delts assisting.
- Hip FlexorsPrimary
- Lower AbsSupport
- Upper AbsSupport
- ObliquesSupport
- QuadsSupport
- Front DeltsSupport
- Side DeltsSupport
- Lower BackMinor
- Upper TrapsMinor
- Lower TrapsMinor
- CalvesMinor
- Rear DeltsMinor
- Tibialis AnteriorMinor
Kovo programs the circle arms knee raises on chair for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More hips & adductors exercises
- How to do the butterfly stretch
- How to do the external rotation
- How to do the cable hip adduction
- How to do the internal rotation
- How to do the cobra pose
- How to do the core scrunch
Last reviewed June 2026.