Chair Seated Hip Rotation
Improve hip mobility with Chair Seated Hip Rotations! Gentle twists you can do anywhere to ease stiffness and boost flexibility.
The Chair Seated Hip Rotation mainly works the core, with help from the lower back. You'll need: chair.
Required Equipment
Chair Seated Hip Rotation Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Deep Core (transverse abdominis); Spinal Erectors (erector spinae)
Chair Seated Hip Rotation Variations and Alternatives
How to do the Chair Seated Hip Rotation
Sitting Hip Rotation on a Chair
Positioning:
Sit on the edge of the chair with your feet flat on the ground, hip-width apart.
Keep your back straight and your shoulders relaxed. Your hands can rest on your thighs or the sides of the chair for balance.
Engage your core muscles to maintain stability throughout the exercise.
Movement:
Keeping your feet planted and your upper body stable, slowly rotate your hips to the right.
Allow your torso to follow the movement slightly, but keep your shoulders square and facing forward.
Hold the rotation at the end of the movement for a moment, feeling the stretch in your hips.
Return to the starting position and repeat the movement to the left.
Perform 8-10 repetitions on each side, ensuring a smooth and controlled movement throughout.
Tips:
Keep the movement gentle and within your comfort range to avoid strain.
Focus on your breathing; exhale as you rotate and inhale as you return to the center.
You can increase the intensity by holding the rotation for a longer duration or performing more repetitions as you become comfortable.
Chair Seated Hip Rotation FAQs
What muscles does the Chair Seated Hip Rotation work?
The Chair Seated Hip Rotation mainly works the core, with help from the lower back. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Chair Seated Hip Rotation?
Chair.
What workout day should the Chair Seated Hip Rotation go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Seated Hip Rotation variations and alternatives?
Similar exercises include the Lateral Hip Rotation, Hip Medial Rotation, Chair Seated Abduction and Alternating Chair Seated Back Rotation.
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