Chair Seated Knee Thrust
Boost core strength & coordination with Chair Seated Knee Thrusts! A gentle, effective exercise you can do anywhere.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
1. Starting Position:
- Sit on the edge of a sturdy chair with your feet flat on the floor.
- Keep your back straight and engage your core for support.
- Position your arms at your sides or place your hands on the chair for additional stability.
2. Movement:
- Lift your right arm straight up above your head while keeping your left hand resting on the chair or at your side for balance.
- Simultaneously, lift your right knee towards your chest, bringing it up as high as you can.
- Your torso should remain upright as you perform this motion.
3. Return to Starting Position:
- Lower your right arm and your right knee back to the starting position in a controlled manner.
4. Repetitions:
- Repeat the movement for a set number of repetitions (e.g., 10-15 reps) before switching to the left side.
- Perform the same number of repetitions with your left arm and left knee.
5. Tips:
- Keep your movements smooth and controlled to avoid straining your muscles.
- Focus on using your core muscles to stabilize your body as you lift your legs.
- Breathe out while lifting your arm and knee, and breathe in as you lower them back down.
6. Modification:
- If you're new to this exercise, you can start by lifting just your knee without using your arm and gradually add the arm movement as you become more comfortable.