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Abductors · Intermediate

Sitting Alternate Abduction Twist on a Chair

Chair-supported alternating hip-abduction and torso-twist drill for hip and trunk control.

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Exercise overview

Training details

AbductorsGlutesObliquesCore

Equipment

Chair

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Sit tall near the front of a stable chair with both feet planted and hands lightly behind the head.
  2. 02Lift one bent knee outward into hip abduction without leaning the pelvis to the side.
  3. 03Rotate the rib cage toward the lifted knee while keeping the opposite foot grounded.
  4. 04Return the torso and foot to center under control.
  5. 05Alternate sides for the assigned repetitions.

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Variations

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

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