Sitting Dip And Leg Raise On A Chair

Muscles worked

Setup

1. Sit on the edge of a stable chair or bench, placing your hands next to your hips with fingers pointing forward.
2. Slide your glutes off the seat, supporting your weight with your arms and keeping your feet flat on the floor with knees bent.
3. Ensure your shoulders are pulled back and down, away from your ears.

How to do it

1. Inhale and lower your body by bending your elbows until they reach a 90-degree angle, keeping your back close to the chair.
2. Exhale and push through your palms to return to the starting position with arms fully extended.
3. Immediately lift your knees toward your chest using your abdominal muscles while maintaining a locked-arm position.
4. Lower your feet back to the floor with control to complete one repetition.

Form checklist

• Keep your elbows pointing straight back, not flaring out to the sides.
• Maintain a proud chest and neutral spine throughout the entire movement.
• Keep your hips as close to the chair as possible during the dip phase.
• Avoid using momentum or swinging your legs during the raise.

Pro tips

• Focus on a hard triceps contraction at the top of the dip before initiating the leg raise.
• Engage your quads and hip flexors during the leg raise to assist the lower abdominals.

Make it harder

• Perform the exercise with your legs fully extended throughout both the dip and the raise.
• Add a three-second pause at the peak of the leg raise to increase time under tension for the core.

Frequently asked

What muscles does the sitting dip and leg raise on a chair work?

The sitting dip and leg raise on a chair primarily targets the abs, quadriceps, and triceps, and also works the obliques and serratus anterior as secondary muscles.

What equipment do you need for the sitting dip and leg raise on a chair?

The sitting dip and leg raise on a chair requires no equipment — just your body weight.

Is the sitting dip and leg raise on a chair good for beginners?

The sitting dip and leg raise on a chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps
• Boxing Cross Hook CrossIntermediate · abs, calves, deltoids, obliques, pectorals, and quadriceps
• Cross Body Punch JackIntermediate · abs, calves, obliques, and quadriceps
• Dumbbell BurpeeIntermediate · deltoids, glutes, hamstrings, pectorals, quadriceps, and triceps