Legs · Bodyweight
Seated Leg Kick on a Chair
How to do the seated leg kick 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 toward the front of a chair, holding the sides for support. Kick one leg out and up in a quick, controlled motion, then lower it back down and alternate legs in a steady rhythm.
- 1Hip flexors and quad snapping the leg up
- 2Core staying tight to keep you upright
- 3A controlled return, not a free drop
Common mistakes
- Leaning way back to throw the leg higher
- Locking the knee hard at the top of the kick
- Letting the leg flop down between reps
Muscles worked
The seated leg kick on a chair mainly works the hip flexors and quads, with the lower abs assisting.
- Hip FlexorsPrimary
- QuadsPrimary
- Lower AbsSupport
- ForearmsMinor
- Upper AbsMinor
- ObliquesMinor
- Tibialis AnteriorMinor
Kovo programs the seated leg kick 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.