Chair Seated Hip Sway
Improve hip mobility from a seated position. Gentle, controlled movements for flexibility & core engagement. Great for beginners!
The Chair Seated Hip Sway mainly works the core and hip abductors (outer thighs), with help from the back. You'll need: chair.
Required Equipment
Chair Seated Hip Sway Muscles Worked
Primary
Obliques; Hip Abductor (gluteus medius)
Secondary
Deep Core (transverse abdominis); Lats (latissimus dorsi)
Chair Seated Hip Sway Variations and Alternatives
How to do the Chair Seated Hip Sway
Sitting Hip Sway on a Chair
Starting Position:
Sit upright on the edge of the chair with your feet flat on the floor, about hip-width apart.
Keep your back straight and your shoulders relaxed.
Place your hands on your thighs or let them rest by your sides.
Movement Instructions:
Engage your core muscles to stabilize your body.
Shift your hips to the right while keeping your upper body facing forward. Allow your feet to come slightly off the ground if comfortable.
Hold the position for a moment as you feel the stretch in your left hip.
Return to the center, then shift your hips to the left, holding the position to feel the stretch in your right hip.
Continue alternating sides for a set amount of time or number of repetitions, such as 30 seconds to 1 minute.
Tips:
Keep your movements controlled; avoid quick or jerky motions.
Breathe steadily throughout the exercise. Inhale as you return to the center, and exhale as you sway to the side.
If you feel any discomfort, adjust your positioning or take a break.
Conclusion:
This exercise helps improve hip mobility and flexibility while being gentle on the joints, making it suitable for beginners.
Chair Seated Hip Sway FAQs
What muscles does the Chair Seated Hip Sway work?
The Chair Seated Hip Sway mainly works the core and hip abductors (outer thighs), with help from the back. The main muscles are the obliques and gluteus medius.
What equipment do you need for the Chair Seated Hip Sway?
Chair.
What workout day should the Chair Seated Hip Sway go on?
It belongs on leg day in a push/pull/legs routine.
What are some Chair Seated Hip Sway variations and alternatives?
Similar exercises include the Bodyweight Invisible Equipment Swing, Chair Supported Half-Circles Draw, Hip Medial Rotation and Chair Knee in & Out.
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