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Seated Chair Hip Walk

IntermediateStrengthTier T2

You sit tall on a chair with your back against it and both feet flat. You lift one hip and thigh off the seat and bring it forward, then do the other side to walk forward on the seat.

Targets: Hip

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

chair

Home Options

  • chair

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Sit upright on a plain chair with a firm seat and a straight backrest, both feet flat on the floor about hip-width apart, the knees bent to about a right angle, the spine against the chair back and both forearms folded across the chest.
  • Place the chair on a flat floor where it cannot move, with nothing in front of the seat.
  1. A man sitting tall at the back of a chair, spine against the backrest, forearms folded, both feet flat.

    Step 1 of 5

    Sit tall on the chair with your spine against the chair back and both feet flat on the floor.

  2. The same man a third of the way along the seat with his right hip and thigh lifted clear and the left side resting.

    Step 2 of 5

    Lift your right hip and thigh clear of the seat and bring it a little forward, keeping the left side down.

  3. The man two thirds of the way along the seat with his left hip and thigh lifted clear and the right side resting.

    Step 3 of 5

    Set the right side down and lift your left hip and thigh clear of the seat, bringing it a little forward.

  4. The man sitting upright close to the front edge of the seat with both sides resting and his back well clear of the backrest.

    Step 4 of 5

    Set the left side down and take the last small lifts forward until you sit close to the front edge of the chair.

  5. A man sitting tall at the back of a chair, spine against the backrest, forearms folded, both feet flat.

    Step 5 of 5

    Sit tall on the chair with your spine against the chair back and both feet flat on the floor.

Safety Information

Consult a doctor before beginning any exercise program; this advice does not replace medical counselling. Never stand: this is only the seated walk on a plain chair, and both feet stay on the floor. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.