Legs · Bodyweight
Sitting Jump Rope Knee Tuck on Chair
How to do the sitting jump rope knee tuck 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
- Reps
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Sit tall on a sturdy chair and mimic the wrist circles of jumping rope while tucking one knee toward your chest, then the other. Keep a steady cardio rhythm, alternating knees with each turn of the imaginary rope.
- 1Feel your hip flexors pull each knee up toward your chest
- 2Keep your wrists circling in a light, steady rope rhythm
- 3Brace your core to stay tall as the knees drive up
Common mistakes
- Don't slump back into the chair
- Avoid letting the knee tucks get sloppy as you tire
- Don't hold your breath; stay relaxed and rhythmic
Muscles worked
The sitting jump rope knee tuck on chair mainly works the hip flexors and lower abs, with the forearms, upper abs, obliques, quads, and tibialis anterior assisting.
- Hip FlexorsPrimary
- Lower AbsPrimary
- ForearmsSupport
- Upper AbsSupport
- ObliquesSupport
- QuadsSupport
- Tibialis AnteriorSupport
- CalvesMinor
Kovo programs the sitting jump rope knee tuck 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 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.