Sitting Opposite Touch On A Chair

Muscles worked

Setup

1. Sit on the edge of a sturdy chair or bench with your feet flat on the floor, hip-width apart.
2. Place your fingertips lightly behind your ears with your elbows pointed out to the sides.
3. Engage your core and sit tall, maintaining a neutral spine and lifted chest.

How to do it

1. Exhale as you lift your right knee toward your chest while rotating your torso to bring your left elbow toward the rising knee.
2. Inhale as you return to the starting position with control, ensuring your foot touches the floor softly.
3. Repeat the movement on the opposite side, alternating between right and left for each repetition.
4. Maintain a steady, rhythmic tempo, focusing on the squeeze in your midsection at the top of each rep.

Form checklist

• Rotate from your mid-back (thoracic spine) rather than just pulling your elbow across your face.
• Keep your chest open and avoid hunching your shoulders or rounding your lower back.
• Ensure your stationary foot remains firmly planted on the ground for stability.
• Keep your movements controlled to avoid using momentum to swing your legs.

Pro tips

• Focus on the mind-muscle connection by visualizing your ribcage moving toward your opposite hip bone.
• Exhale forcefully at the point of maximum contraction to deepen the engagement of the transverse abdominis.

Make it harder

• Hover both feet slightly off the floor throughout the entire set to maintain constant tension on the lower abs.
• Slow down the eccentric (lowering) phase to a 3-second count to increase time under tension for the hip flexors and quads.

Frequently asked

What muscles does the sitting opposite touch on a chair work?

The sitting opposite touch on a chair primarily targets the abs and obliques, and also works the glutes as secondary muscles.

What equipment do you need for the sitting opposite touch on a chair?

The sitting opposite touch on a chair requires no equipment — just your body weight.

Is the sitting opposite touch on a chair good for beginners?

Yes. The sitting opposite touch on a chair is a beginner-friendly movement and a strong foundation to build on.

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• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals