About this exercise
A seated exercise performed on a chair that combines alternating leg abduction with a torso rotation in the same direction. It engages the obliques, outer thighs, and core while improving hip mobility and rotational coordination.
Sitting Alternate Abduction Twist on a Chair
Step by step instructions, muscle activation and variants for the Sitting Alternate Abduction Twist on a Chair.
EasyObliques
How to Perform
- Sit upright near the front edge of a chair with feet flat on the floor
- Simultaneously open your right leg out to the side and rotate your torso to the right
- Extend your arms to help guide the rotation, reaching toward the right side
- Return to the center and repeat on the left side
- Alternate sides in a controlled, rhythmic manner
- Keep your core engaged and your spine tall throughout the movement
- Ensure your hips remain stable on the seat as you rotate
Muscle Activation
Primary
Obliques
Secondary
CoreOuter thighs
About the Sitting Alternate Abduction Twist on a Chair
The Sitting Alternate Abduction Twist on a Chair is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
