Legs · Bodyweight
Seated Alternate Knee Extension on Chair
How to do the seated alternate knee extension 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
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Sit tall on a chair with both feet flat and hands at your sides for support. Straighten one leg out until it is parallel to the floor, squeezing your thigh, then lower it and immediately extend the other leg. Alternate legs in a smooth, controlled rhythm while keeping your torso upright.
- 1Squeeze the front of your thigh at the top of each extension
- 2Keep your torso tall and core engaged as you alternate
- 3Control the lowering of each leg rather than dropping it
Common mistakes
- Do not lean back or rock to throw the legs up
- Avoid slumping or rounding your lower back
- Do not rush so fast that the squeeze disappears
Muscles worked
The seated alternate knee extension on chair mainly works the quads, with the hip flexors assisting.
- QuadsPrimary
- Hip FlexorsSupport
- Upper AbsMinor
- Lower AbsMinor
- Tibialis AnteriorMinor
Kovo programs the seated alternate knee extension 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 quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.