Seated Lean Back On A Chair

Muscles worked

Setup

1. Sit on the front edge of a sturdy chair or bench with your feet flat on the floor, hip-width apart.
2. Sit tall with a neutral spine, pulling your shoulders down and away from your ears.
3. Cross your arms over your chest or place your hands lightly behind your ears without pulling on your neck.

How to do it

1. Inhale and slowly lean your torso back toward a 45-degree angle, keeping your spine perfectly straight and chest open.
2. Hold the leaned-back position for 1-2 seconds, focusing on the tension in your midsection.
3. Exhale and engage your abdominals to pull your torso back to the upright starting position.
4. Maintain a controlled tempo, taking roughly 3 seconds to lean back and 2 seconds to return.

Form checklist

• Keep your back straight; do not allow your lower back to arch or your shoulders to round forward.
• Ensure your feet remain glued to the floor throughout the entire range of motion.
• Maintain a neutral neck by keeping your chin slightly tucked and eyes looking forward.
• Move from the hip joint rather than bending at the waist.

Pro tips

• Focus on 'bracing' your core as if preparing for a blow to the stomach to maximize muscle recruitment and protect the spine.
• Stop just before your back touches the chair's backrest to maintain constant tension on the rectus abdominis.

Make it harder

• Extend your arms straight overhead to increase the lever length and significantly raise the difficulty.
• Lift one foot an inch off the floor while leaning back to introduce an element of anti-rotational stability.

Frequently asked

What muscles does the seated lean back on a chair work?

The seated lean back on a chair primarily targets the abs and erector spinae, and also works the obliques as secondary muscles.

What equipment do you need for the seated lean back on a chair?

The seated lean back on a chair requires no equipment — just your body weight.

Is the seated lean back on a chair good for beginners?

Yes. The seated lean back on a chair is a beginner-friendly movement and a strong foundation to build on.

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