Floating Run On Chair

Muscles worked

Setup

1. Sit on the very edge of a sturdy, non-rolling chair with your feet flat on the floor.
2. Grip the sides or front of the seat firmly with both hands for stability.
3. Lean your torso back slightly (about 45 degrees) while keeping your spine neutral and chest lifted.

How to do it

1. Lift both feet off the floor to find your balance on your sit bones.
2. Drive one knee toward your chest while extending the other leg straight out, keeping it hovering just above the floor.
3. Rapidly switch leg positions in a 'running' motion, exhaling sharply as each knee comes toward the chest.
4. Maintain a steady, controlled tempo, ensuring your feet never touch the ground throughout the entire set.

Form checklist

• Keep your chest proud and avoid rounding your lower back.
• Engage your core to prevent your torso from rocking back and forth as your legs move.
• Keep your shoulders relaxed and away from your ears.
• Ensure your feet stay 'floating' and do not tap the floor between repetitions.

Pro tips

• Focus on pulling the knee in using your lower abdominals rather than just your hip flexors.
• To increase oblique engagement, perform a slight, controlled torso twist toward the incoming knee.

Make it harder

• Remove your hands from the chair and hold them out to your sides or behind your head to increase the balance challenge.
• Slow down the tempo significantly to increase time under tension for the core and quadriceps.

Frequently asked

What muscles does the floating run on chair work?

The floating run on chair primarily targets the abs and obliques, and also works the glutes and hamstrings as secondary muscles.

What equipment do you need for the floating run on chair?

The floating run on chair requires no equipment — just your body weight.

Is the floating run on chair good for beginners?

Yes. The floating run on chair is a beginner-friendly movement and a strong foundation to build on.

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