Core · Bodyweight
Seated Alternate Knee Raises on a Chair
How to do the seated alternate knee raises on a 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
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit tall on the edge of a chair with your hands gripping the sides for support and your feet flat on the floor. Brace your core and lift one knee toward your chest, then lower it and repeat with the other leg, alternating in a controlled rhythm.
- 1Feel your lower abs and hip flexors lift each knee
- 2Keep your torso tall and core braced the whole time
- 3Control each knee down rather than dropping it
Common mistakes
- Don't lean back or rock your torso to swing the knee up
- Avoid rounding your lower back as you lift
- Don't rush; keep the tempo controlled
Muscles worked
The seated alternate knee raises on a chair mainly works the lower abs and hip flexors, with the upper abs assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- ObliquesMinor
- QuadsMinor
Kovo programs the seated alternate knee raises on a 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 abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.