Sitting Alternate Abduction Twist on a Chair
Seated on a chair with the hands clasped at the chest, one knee at a time opens out to the side as the thigh turns outward, the trunk staying still.
How to do it
Setup
Seated tall on the front half of a chair, feet flat, knees together, hands clasped in front of the chest.
Steps
- Open one knee out to the side, the foot turning out on the floor.
- Keep the chest facing forward and the trunk still.
- Bring the knee back to center and repeat on the other side.
Common mistakes
Slumping into the chair back: sit tall on the front of the seat. Forcing the knee wide: open it only as far as the hip allows without the pelvis tipping. Turning the trunk with the knee: the chest stays square; only the thigh rotates.
Breathing
Steady throughout; never held.
