About this exercise
A seated low-impact cardio exercise performed on a chair, alternating lateral leg lifts to simulate a side-stepping motion. It trains the lower body while remaining seated, making it ideal for active recovery or rehabilitation.
Sitting Side Step on Chair
Step by step instructions, muscle activation and variants for the Sitting Side Step on Chair.
EasyGlutesQuadriceps
How to Perform
- Sit upright on the edge of a sturdy chair with feet flat on the floor and hands resting on your thighs
- Lift your right foot off the floor and step it out to the right side, tapping the floor
- Return your right foot to the starting position
- Immediately lift your left foot and step it out to the left side, tapping the floor
- Return to the starting position and continue alternating sides in a rhythmic, controlled pace
- Keep your back straight and core engaged throughout the movement
Muscle Activation
Primary
GlutesQuadriceps
Secondary
AbsCore
About the Sitting Side Step on Chair
The Sitting Side Step on 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.
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