Seated High Knees (Chair Cardio)
Seated high knees is a chair-based cardio exercise that mimics the standing high knee drill from a seated position. It raises the heart rate and engages the hip flexors and abs while remaining accessible to those with lower extremity limitations or those performing chair-based workouts.
How to do it
- Sit upright on the edge of a chair with your feet flat on the floor.
- Begin lifting one knee toward your chest as high as comfortable.
- Lower that leg and immediately lift the opposite knee in an alternating fashion.
- Pump your arms in coordination with your legs to increase intensity.
- Continue at a brisk pace for the desired duration.
Form cues
- Sit tall on the edge of your chair
- Engage your core as you lift each knee
- Pump your arms in rhythm with your legs
- Keep your breathing steady throughout
Breathing: Exhale as you lift each knee toward your chest and inhale as you lower it back down.
Common mistakes
- Slouching backward into the chair, which reduces core activation and restricts hip movement.
- Rushing through the movement without arm swing, which lowers the cardiovascular benefit.
- Holding your breath, which causes early fatigue and prevents steady pacing.
Muscles worked
Primary: cardiovascular system. Secondary: hip flexors, abs.
Suggested sets & reps
Get fitter
3 sets × 60 seconds, rest 60 seconds
Lose weight
3–4 sets × 45 seconds, rest 45 seconds
Build muscle
3 sets × 12–15 reps per leg, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp hip or lower back pain, stop and ease off the movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Can I do this exercise if I have lower back discomfort?
Make sure to sit upright and avoid leaning too far back against the chair. If you feel any strain in your lower back, reduce the height of your knee lift.
How often can I practice seated high knees?
You can include this exercise 3 to 5 times a week as part of a home cardio routine or as an active warm-up.
Do I need any special equipment?
No equipment is needed other than a sturdy chair and comfortable seating space.