Legs · Bodyweight
Floating Run on Chair
How to do the floating run on chair, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Sit on the edge of a chair leaning back slightly with your hands gripping the seat and feet lifted off the floor. Run your legs in the air, driving the knees in and out in an alternating sprint motion to keep your core working and heart rate up.
- 1Your lower abs and hip flexors firing as the legs pump
- 2Feet floating off the floor the entire set
- 3A quick, steady running rhythm that keeps you breathing hard
Common mistakes
- Letting your feet touch down between reps
- Rounding your back as you lean away
- Slowing to a crawl; keep the pace brisk and rhythmic
Muscles worked
The floating run on chair mainly works the hip flexors and lower abs, with the obliques, upper abs, and quads assisting.
- Hip FlexorsPrimary
- Lower AbsPrimary
- ObliquesSupport
- Upper AbsSupport
- QuadsSupport
- TricepsMinor
- ForearmsMinor
- LatsMinor
- HamstringsMinor
- CalvesMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the floating run 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.