Seated Assisted Knee-to-Chest

Abs, Hip FlexorsChair

A gentle chair exercise targeting hip flexors and lower abs. Using your hands helps control range of motion and eases joint strain.

How to do it

1Sit on the edge of a chair with a straight back, shoulders down, and feet flat on the floor.

2Lift one foot and begin pulling your knee upward.

3Grasp your shin or thigh with both hands and smoothly guide your knee closer to your chest.

4Pause at the top for 1–2 seconds while maintaining tall posture.

5Slowly lower your leg back down and switch sides.

Common mistakes

Rounding your back and dropping your head forward to reach your leg.

Jerkily pulling your leg up instead of using a smooth motion.

Leaning far back, disengaging the abs.

Breathing

Exhale as you lift and pull your knee up; inhale as you lower your foot back down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.