Sitting Side Bend on a Chair
A seated lateral trunk-flexion exercise using a chair for support. It emphasizes the obliques and side of the waist while limiting lower-body contribution.
- Body part
- Abs: all exercises
- Movement
- Core: all exercises
What it trains
- ObliquesPrimary85%
- Erector SpinaeSecondary50%
- Lower AbsStabilizer25%
- Upper AbsStabilizer25%
How to perform
Sit tall on the front half of a sturdy chair with your feet flat on the floor, hip-width apart.
Keep your pelvis level and your spine long, then place your hands lightly behind your head or across your chest.
Brace your core gently as if preparing for a light cough, without holding your breath.
Exhale and slowly bend your torso to one side, bringing your ribs toward your hip while avoiding rotation or forward leaning.
Pause briefly in the controlled end range, keeping both sitting bones heavy on the chair.
Inhale and return to the upright starting position with control.
Repeat to the opposite side and continue alternating sides for the desired number of reps.
Tips
Keep the movement smooth and deliberate; do not bounce or use momentum.
Think about shortening one side of your waist rather than collapsing your shoulder downward.
Keep your chest open and avoid twisting your torso as you bend.
Do not pull on your head or neck if your hands are behind your head.
Use a pain-free range of motion and stop if you feel sharp discomfort in your back or hips.
Common mistakes
Do not rotate the torso or lean forward or backward.
Do not lift the hips from the chair or perform the movement with a jerk.
Related exercises
Alternatives · 1
Variations · 1
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