Exercise guide
Sitting Side Step On Chair
- Intermediate
- Compound
- Rep-based
- Back
- Chest
- Lower arms
- Lower legs
- Shoulders
- Upper arms
- Upper legs
- Waist
This seated dynamic exercise improves hip mobility and core stability while engaging the upper body for balance and posture. It effectively targets the obliques and glutes through lateral movement while maintaining isometric tension in the shoulders and chest.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit upright on the edge of a sturdy chair or flat bench with your feet flat on the floor and knees bent at 90 degrees.
- Engage your core and extend your arms out to the sides at shoulder height to activate the deltoids and pectorals.
- Maintain a neutral spine with your chest lifted and shoulders pulled back and down.
How to do it
- Exhale as you lift your right foot and step it out to the side as far as possible without shifting your torso.
- Inhale as you return the right foot to the starting position with control.
- Repeat the movement with the left leg, alternating sides for the duration of the set.
- Maintain a steady, rhythmic tempo, ensuring the stationary leg remains firmly planted.
Form checklist
- Keep your torso centered; avoid leaning toward or away from the moving leg.
- Maintain a tall posture and avoid rounding your lower back.
- Keep your arms parallel to the floor to ensure constant deltoid engagement.
- Ensure your knees stay aligned with your toes during the step.
Pro tips
- Focus on driving the movement from your hip abductors and obliques rather than just swinging the leg.
- Squeeze your shoulder blades together slightly to keep the pectorals stretched and the upper back engaged.
Make it harder
- Place a resistance band around your thighs, just above the knees, to increase glute activation.
- Hold a light pair of dumbbells or a medicine ball straight out in front of you to increase the core and shoulder demand.
Frequently asked
- What muscles does the sitting side step on chair work?
- The sitting side step on chair primarily targets the quadriceps, and also works the serratus anterior and trapezius as secondary muscles.
- What equipment do you need for the sitting side step on chair?
- The sitting side step on chair requires no equipment — just your body weight.
- Is the sitting side step on chair good for beginners?
- The sitting side step on 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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