Sitting Side Step Row On Chair

Muscles worked

Setup

1. Sit on the front third of a stable chair or step with your feet hip-width apart and spine neutral.
2. Reach both arms forward at shoulder height with your palms facing inward.
3. Engage your abdominals and sit tall, ensuring your weight is evenly distributed through your sit-bones.

How to do it

1. Exhale as you step your right foot out to the side while simultaneously pulling your right elbow back toward your hip in a rowing motion.
2. Squeeze your shoulder blade back and down at the peak of the movement, feeling the contraction in your lats and traps.
3. Inhale as you step the foot back to the center and return the arm to the starting position with control.
4. Repeat the movement on the left side and continue alternating sides for the duration of the set.

Form checklist

• Keep your torso upright and avoid leaning toward the stepping side.
• Ensure your stepping foot lands flat on the floor with the knee tracking over the toes.
• Keep your rowing elbow tucked close to your ribcage rather than flaring it out.
• Maintain a proud chest and avoid shrugging your shoulders toward your ears.

Pro tips

• Focus on the mind-muscle connection by consciously squeezing your glute as you step and your lat as you pull.
• Maintain a consistent 2-1-2 tempo (2 seconds out, 1-second squeeze, 2 seconds back) to maximize muscle time under tension.

Make it harder

• Wrap a mini-resistance band around your thighs just above the knees to increase glute activation during the side step.
• Hold a light dumbbell or a water bottle in each hand to add resistance to the rowing phase.

Frequently asked

What muscles does the sitting side step row on chair work?

The sitting side step row on chair primarily targets the glutes, lats, and trapezius, and also works the biceps and serratus anterior as secondary muscles.

What equipment do you need for the sitting side step row on chair?

The sitting side step row on chair requires no equipment — just your body weight.

Is the sitting side step row on chair good for beginners?

The sitting side step row 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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