Circle Arms Knee Raises On Chair

Muscles worked

Setup

1. Sit tall on the edge of a sturdy, armless chair with your feet flat on the floor, hip-width apart.
2. Engage your core to maintain a neutral spine and lift your chest.
3. Extend your arms straight out to your sides at shoulder height, palms facing forward.

How to do it

1. Exhale as you lift your right knee toward your chest while simultaneously sweeping both arms in a large circular motion upward and overhead.
2. Inhale as you lower your foot back to the floor with control and return your arms to the starting side-extension position.
3. Repeat the movement by lifting the left knee, alternating sides for each repetition.
4. Maintain a steady, rhythmic tempo, ensuring the arm circles and knee raises are synchronized.

Form checklist

• Keep your torso upright; do not lean back or round your spine as the knee lifts.
• Ensure the arm circles are wide and controlled to fully engage the deltoids and pectorals.
• Focus on pulling the knee up using your abdominal muscles rather than just your hip flexors.
• Keep your feet pointed forward and your neck in a neutral position.

Pro tips

• Imagine 'knitting' your ribs toward your pelvis as you lift your knee to deepen the contraction in your obliques.
• Maintain active tension in your arms throughout the entire circle to maximize the workload on the shoulders and upper chest.

Make it harder

• Perform the exercise without letting your feet touch the floor between repetitions to maintain constant tension on the abdominals.
• Hold light dumbbells or water bottles to increase the resistance for the deltoids and pectorals.

Frequently asked

What muscles does the circle arms knee raises on chair work?

The circle arms knee raises on chair primarily targets the deltoids and pectorals, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the circle arms knee raises on chair?

The circle arms knee raises on chair requires no equipment — just your body weight.

Is the circle arms knee raises on chair good for beginners?

Yes. The circle arms knee raises on chair is a beginner-friendly movement and a strong foundation to build on.

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