Exercise guide
Seated Skater On A Chair
- Intermediate
- Compound
- Rep-based
- Lower legs
- Upper legs
- Waist
The Seated Skater is a low-impact core and lower-body exercise that develops oblique strength and hip flexor endurance through coordinated rotation and leg extension. It is highly effective for improving spinal mobility and abdominal control from a stable, seated position.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Sit on the front edge of a sturdy chair with your feet flat on the floor, hip-width apart.
- Sit tall with a neutral spine and lean your torso back slightly (about 10-15 degrees) to engage your abdominals.
- Bring your hands together in front of your chest in a 'ready' position.
How to do it
- Exhale as you rotate your torso to the right while simultaneously extending your left leg straight out.
- Inhale as you return to the starting position with control, placing your foot back on the floor.
- Alternate sides by rotating your torso to the left and extending your right leg.
- Maintain a steady, rhythmic tempo, focusing on the twist through your midsection.
Form checklist
- Keep your chest lifted and avoid slouching or rounding your lower back.
- Initiate the rotation from your obliques rather than just swinging your arms.
- Fully lock out the knee of the extending leg to maximize quadriceps engagement.
- Keep your gaze following the direction of your chest during the rotation.
Pro tips
- Imagine wringing out a wet towel with your waist to maximize the contraction of the internal and external obliques.
- Pause for a split second at the peak of the rotation to feel the tension in your core.
Make it harder
- Keep both feet hovering off the floor throughout the entire set to increase the demand on the lower abs.
- Hold a small weight or a full water bottle with both hands to add resistance to the rotation.
Frequently asked
- What muscles does the seated skater on a chair work?
- The seated skater on a chair primarily targets the quadriceps, and also works the glutes and hamstrings as secondary muscles.
- What equipment do you need for the seated skater on a chair?
- The seated skater on a chair requires no equipment — just your body weight.
- Is the seated skater on a chair good for beginners?
- The seated skater on a chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.