Alternating Chair Seated Hip Swirl
Gentle seated exercise to improve hip mobility. Perfect for beginners or those with limited mobility.
The Alternating Chair Seated Hip Swirl mainly works the core and hip abductors (outer thighs), with help from the back. You'll need: chair.
Required Equipment
Alternating Chair Seated Hip Swirl Muscles Worked
Primary
Hip Flexor (iliopsoas); Hip Abductor (gluteus medius)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Deep Core (transverse abdominis)
Alternating Chair Seated Hip Swirl Variations and Alternatives
How to do the Alternating Chair Seated Hip Swirl
Seated Alternate Hip Swirl on a Chair
Optional: a yoga mat for comfort
Positioning
Sit on the Chair: Find a sturdy chair and sit down with your feet flat on the floor, hip-width apart. Make sure your back is straight and your shoulders are relaxed.
Hand Position: Place your hands on the sides of the chair for support.
Movement Instructions
Starting Position: Begin with your legs extended in front of you, knees slightly bent if that feels more comfortable. Your arms should remain stable on the chair.
2. Hip Swirl:
Lift one leg off the ground and slowly move your knee outward to the side, creating a small circular motion with your hip.
As you swirl your hip, keep your torso upright and your feet off the ground.
3. Complete the Circle:
Continue the circular motion with your hip until your knee is back to the starting position.
Make sure you control the movement, avoiding any jerky motions.
Switch Legs:
Once you've completed several circles with one leg, lower it back to the chair.
Repeat the same circular motion with the opposite leg.
Repetitions: Aim for 8-12 repetitions on each leg, focusing on smooth and controlled movements.
Tips
Keep your movements slow and steady to improve balance and strength.
Ensure your seated position is comfortable to avoid straining your back. Use a cushion if necessary.
If you feel any discomfort in your hips or lower back, stop and check your positioning.
Alternating Chair Seated Hip Swirl FAQs
What muscles does the Alternating Chair Seated Hip Swirl work?
The Alternating Chair Seated Hip Swirl mainly works the core and hip abductors (outer thighs), with help from the back. The main muscles are the iliopsoas and gluteus medius.
What equipment do you need for the Alternating Chair Seated Hip Swirl?
Chair.
What workout day should the Alternating Chair Seated Hip Swirl go on?
It belongs on leg day in a push/pull/legs routine.
What are some Alternating Chair Seated Hip Swirl variations and alternatives?
Similar exercises include the Chair Supported Half-Circles Draw, Hip Medial Rotation, Hip Swirl and Chair Knee in & Out.
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