Core · Bodyweight
Seated Knee Thrust on a Chair
How to do the seated knee thrust on a 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
- Reps
- Movement
- Flexion
- Mechanic
- Isolation
How to do it
Sit on the edge of a chair holding the sides and lean back slightly with both knees bent and feet lifted. Pull both knees in toward your chest, then thrust them forward by extending your legs out without touching the floor, keeping your core engaged throughout.
- 1Feel your lower abs pull your knees in and control the leg extension
- 2Keep your torso braced and steady as your legs move
- 3Maintain tension by keeping your feet off the floor
Common mistakes
- Don't let your lower back round when extending your legs
- Avoid swinging your legs with momentum
- Don't drop your feet to the floor between reps
Muscles worked
The seated knee thrust on a chair mainly works the lower abs and hip flexors, with the upper abs and quads assisting.
- Lower AbsPrimary
- Hip FlexorsPrimary
- Upper AbsSupport
- QuadsSupport
- ObliquesMinor
Kovo programs the seated knee thrust 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.