Sitting Side Bend On A Chair

Muscles worked

Setup

1. Sit upright on a sturdy chair or flat bench with your feet flat on the floor, hip-width apart.
2. Place your left hand behind your head with the elbow flared out, and let your right arm hang straight down by your side.
3. Engage your core to maintain a neutral spine and keep your shoulders pulled back and down.

How to do it

1. Inhale as you slowly lean your torso directly to the right, reaching your right hand toward the floor.
2. Lower until you feel a deep stretch in your left obliques, ensuring your left hip remains firmly planted on the seat.
3. Exhale as you contract your left obliques to pull your torso back to the upright starting position.
4. Perform all repetitions on one side before switching your hand positioning to repeat on the opposite side.

Form checklist

• Keep both glutes firmly pressed into the chair; do not let the opposite hip lift as you lean.
• Move strictly side-to-side in a lateral plane, avoiding any forward rounding or backward arching of the spine.
• Keep your chest open and avoid pulling on your head or neck with your hand.
• Maintain a slow, controlled tempo to ensure the muscles are doing the work rather than momentum.

Pro tips

• Focus on the 'mind-muscle connection' by visualizing the space between your lower ribs and hip bone closing as you return to center.
• Imagine you are sandwiched between two panes of glass to ensure your movement remains perfectly lateral.
• Pause for one second at the bottom of the movement to maximize the eccentric stretch.

Make it harder

• Hold a light dumbbell or water bottle in the reaching hand to add resistance.
• Extend both arms straight overhead to increase the lever length, significantly raising the demand on the core.

Frequently asked

What muscles does the sitting side bend on a chair work?

The sitting side bend on a chair primarily targets the obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the sitting side bend on a chair?

The sitting side bend on a chair uses dumbbell.

Is the sitting side bend on a chair good for beginners?

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

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degree Side BendIntermediate · obliques