Legs · Bodyweight
Seated Jack on a Chair
How to do the seated jack 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
- Compound
How to do it
Sit upright toward the front of a chair with your core engaged. Open both arms and legs out wide at the same time, mimicking a jumping jack, then bring them back together in a controlled rhythm.
- 1Outer hips opening the legs out wide
- 2Shoulders driving the arms out and up
- 3Core staying tall and braced throughout
Common mistakes
- Slumping or rounding back as you move
- Letting your feet drag instead of lifting
- Going so fast you lose control of the arms
Muscles worked
The seated jack on a chair mainly works the hip flexors, with the lower abs, side delts, upper abs, obliques, quads, glutes, front delts, and adductors assisting.
- Hip FlexorsPrimary
- Lower AbsSupport
- Side DeltsSupport
- Upper AbsSupport
- ObliquesSupport
- QuadsSupport
- GlutesSupport
- Front DeltsSupport
- AdductorsSupport
- Upper TrapsMinor
- Mid TrapsMinor
- Rear DeltsMinor
- Tibialis AnteriorMinor
Kovo programs the seated jack 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 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.