Sitting StepOut Hands Up On A Chair

Muscles worked

Setup

1. Sit upright on the front edge of a stable chair with your feet flat and hip-width apart.
2. Engage your core and lift both arms straight overhead, palms facing inward.
3. Keep your chest lifted and shoulders pulled down away from your ears.

How to do it

1. Exhale as you step your right foot out to the side as far as comfortable, keeping the leg straight or slightly bent.
2. Inhale as you bring the right foot back to the center with control.
3. Repeat the movement with the left leg, alternating sides while keeping the arms fixed overhead.
4. Maintain a controlled tempo, focusing on torso stability throughout the movement.

Form checklist

• Keep your torso centered; do not lean toward the moving leg.
• Maintain a tall spine and avoid arching your lower back excessively.
• Keep your arms locked out and reaching upward throughout the entire set.
• Ensure your stationary knee stays aligned over your ankle and does not collapse inward.

Pro tips

• Actively pull your belly button toward your spine to maximize oblique engagement during the lateral step.
• Focus on the 'reach' to engage the serratus anterior and pectorals as stabilizers for the overhead position.
• Squeeze the quadriceps of the stepping leg as it reaches the outer limit to increase muscle activation.

Make it harder

• Hold light dumbbells or water bottles overhead to increase the demand on the deltoids and core.
• Place a small resistance band around your thighs just above the knees to increase tension on the hips and quads.

Frequently asked

What muscles does the sitting stepout hands up on a chair work?

The sitting stepout hands up on a chair primarily targets the pectorals, and also works the biceps, forearms, grip muscles, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the sitting stepout hands up on a chair?

The sitting stepout hands up on a chair requires no equipment — just your body weight.

Is the sitting stepout hands up on a chair good for beginners?

Yes. The sitting stepout hands up on a chair is a beginner-friendly movement and a strong foundation to build on.

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