Sitting Lotus Pose Hip Horizontal Rotation Side Bend

Muscles worked

Setup

1. Sit in the center of a flat bench with your legs crossed in a lotus or semi-lotus position.
2. Ensure your sit bones are firmly planted and your spine is elongated toward the ceiling.
3. Place your right hand on the bench beside your hip for light support and your left hand behind your head with the elbow flared out.

How to do it

1. Inhale to create tension in your core, then exhale as you lean laterally to the right, bringing your right shoulder toward your hip.
2. Maintain a slight horizontal rotation of the ribcage to keep your chest open and prevent your torso from collapsing forward.
3. Inhale as you use your left obliques to pull your torso back to the upright starting position with a controlled 2-second tempo.
4. Complete the desired repetitions on one side before switching your hand placement to work the opposite side.

Form checklist

• Keep both glutes pressed firmly into the bench; do not allow the opposite hip to lift as you lean.
• Maintain a proud chest and keep your shoulders stacked to ensure movement stays in the frontal plane.
• Avoid pulling on your neck with your hand; use your core muscles to drive the movement.
• Keep your chin tucked slightly to maintain a neutral cervical spine.

Pro tips

• Focus on 'shortening' the space between your lower ribs and your hip bone on the crunching side to maximize oblique recruitment.
• Visualize your torso moving between two narrow panes of glass to ensure you aren't leaning forward or backward.

Make it harder

• Hold a light weight plate or dumbbell in the hand behind your head to increase the resistance and lever arm.
• Remove the supporting hand from the bench and place both hands behind your head to eliminate assistance.

Frequently asked

What muscles does the sitting lotus pose hip horizontal rotation side bend work?

The sitting lotus pose hip horizontal rotation side bend primarily targets the abs and obliques, and also works the glutes and hip flexors as secondary muscles.

What equipment do you need for the sitting lotus pose hip horizontal rotation side bend?

The sitting lotus pose hip horizontal rotation side bend requires no equipment — just your body weight.

Is the sitting lotus pose hip horizontal rotation side bend good for beginners?

Yes. The sitting lotus pose hip horizontal rotation side bend is a beginner-friendly movement and a strong foundation to build on.

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