Chair Seated Backward-Lean Opener
Improve posture & flexibility with this gentle seated exercise. Open up your hips and strengthen your core from a chair!
The Chair Seated Backward-Lean Opener mainly works the core, with help from the glutes & hips. You'll need: chair.
Required Equipment
Chair Seated Backward-Lean Opener Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Long Thigh (sartorius); Hip Flexor (iliopsoas)
Chair Seated Backward-Lean Opener Variations and Alternatives
How to do the Chair Seated Backward-Lean Opener
Starting Position:
Sit on the edge of a sturdy chair with your feet flat on the floor, about shoulder-width apart.
Lean slightly back while keeping your spine straight.
Engage your core muscles to maintain stability.
Movement:
Raise your feet off the ground so your knees are bent at a 90-degree angle.
Open your legs to the side, keeping your knees bent. Your feet should remain off the floor.
Hold this open position for a moment while squeezing your inner thighs.
Bring your legs back together to the starting position.
Repetitions:
Perform 10 to 15 repetitions for one set.
Rest for 30 seconds to 1 minute between sets, and aim for 2 to 3 sets total.
Tips:
Keep your back straight throughout the exercise to avoid strain.
Focus on controlled movements to maximize the effectiveness of the exercise.
If you feel discomfort in your back, adjust your seating position or reduce the range of motion.
Cool Down:
After completing your sets, take a moment to stretch your legs and lower back.
Consider with gentle forward bends to relieve any tension in your back.
Chair Seated Backward-Lean Opener FAQs
What muscles does the Chair Seated Backward-Lean Opener work?
The Chair Seated Backward-Lean Opener mainly works the core, with help from the glutes & hips. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Chair Seated Backward-Lean Opener?
Chair.
What workout day should the Chair Seated Backward-Lean Opener go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Seated Backward-Lean Opener variations and alternatives?
Similar exercises include the Chair Diagonal in Out, Chair Knee in & Out, Chair Backward-Lean Air Cycling and Alternating Chair Seated Back Rotation.
Training calculators
Work out the numbers behind your training before your next session.