Sitting Backbend On A Chair

Muscles worked

Setup

1. Sit on the front third of a sturdy chair or flat bench with your feet flat on the floor, hip-width apart.
2. Place your hands behind your head with elbows wide or grip the sides of the seat for stability.
3. Lengthen your spine and engage your core to stabilize your pelvis and lower back.

How to do it

1. Inhale and lift your chest toward the ceiling, initiating a gentle arch in your upper and middle back.
2. Exhale as you lean back over the backrest or into space, extending your spine while keeping your neck in line with the curve of your back.
3. Hold the peak stretch for 2 seconds, focusing on the opening of the ribcage and the stretch in the abdominals.
4. Inhale as you use your core and back muscles to return slowly to the upright starting position with a 2-second controlled tempo.

Form checklist

• Keep your feet firmly grounded to prevent the chair from tipping or sliding.
• Avoid 'crunching' the lower back; focus on creating an even arch throughout the entire spine.
• Keep your chin slightly tucked or neutral to avoid overextending the cervical spine.
• Maintain a slow, controlled tempo to ensure muscle engagement rather than relying on gravity.

Pro tips

• Think about lifting your sternum 'up and over' an imaginary bar behind your shoulder blades to maximize thoracic mobility.
• Squeeze your shoulder blades together slightly during the extension to further open the chest and engage the upper back muscles.

Make it harder

• Extend your arms straight overhead to increase the lever length and the demand on the core and erector spinae.
• Hold the end-range extension for 5-10 seconds to increase time under tension and improve flexibility.

Frequently asked

What muscles does the sitting backbend on a chair work?

The sitting backbend on a chair primarily targets the abs and erector spinae, and also works the lats and obliques as secondary muscles.

What equipment do you need for the sitting backbend on a chair?

The sitting backbend on a chair requires no equipment — just your body weight.

Is the sitting backbend on a chair good for beginners?

The sitting backbend on a chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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