Revolved Chair Pose

Muscles worked by the Revolved Chair Pose

Primary

ObliquesOblique AbdominalsQuadsQuadriceps Femoris

Secondary

Lower BackErector SpinaeGlutesGluteus Maximus

Also called: oblique, obliques, side abs, external oblique, internal oblique, quad.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Revolved Chair Pose

1. Set up in chair pose with the knees bent, the hips back and the palms together at the chest.
2. Keep the knees level with each other so the hips do not open into the twist.
3. Rotate the chest to one side and hook the opposite elbow outside that thigh.
4. Press the palms together and hold for the prescribed time, lengthening the spine on each inhale.
5. Come back to centre and repeat on the other side.

Form tips

• Line the knees up before you twist; a knee sliding forward fakes most of the rotation.
• Rotate from the mid-back rather than pulling with the arm against the leg.
• Keep the weight in the heels so the position stays a squat, not a lean.

At a glance

Revolved Chair Pose in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Ball Pike
• Bicycle Crunch
• Cable Pallof Press
• Cross-Body Crunch
• Dumbbell Side Bend
• Half Moon Pose
• Human Flag
• Kettlebell Russian Twist

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "revolved-chair-pose",
  "name_en": "Revolved Chair Pose",
  "name_de": "Gedrehte Stuhlhaltung",
  "name_es": "Postura de la Silla Girada",
  "description_en": "Chair pose with a closed twist: the hips stay level and low while the chest rotates and one elbow hooks outside the opposite thigh.",
  "description_de": "Stuhlhaltung mit geschlossener Drehung: die Hüften bleiben tief und waagerecht, während sich die Brust dreht und ein Ellbogen außen am gegenüberliegenden Oberschenkel einhakt.",
  "description_es": "La postura de la silla con una torsión cerrada: las caderas se mantienen bajas y niveladas mientras el pecho rota y un codo se engancha por fuera del muslo contrario.",
  "category": "strength",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "intermediate",
  "body_part": "core",
  "primary_muscles": [
    "obliques",
    "quadriceps"
  ],
  "secondary_muscles": [
    "erector_spinae",
    "gluteus_maximus"
  ],
  "goals": [
    "endurance",
    "strength"
  ],
  "tags": [
    "core",
    "calisthenics"
  ],
  "is_unilateral": false,
  "is_bodyweight": true,
  "instructions_en": [
    "Set up in chair pose with the knees bent, the hips back and the palms together at the chest.",
    "Keep the knees level with each other so the hips do not open into the twist.",
    "Rotate the chest to one side and hook the opposite elbow outside that thigh.",
    "Press the palms together and hold for the prescribed time, lengthening the spine on each inhale.",
    "Come back to centre and repeat on the other side."
  ],
  "instructions_de": [
    "Geh in die Stuhlhaltung: Knie gebeugt, Hüften zurück, Handflächen vor der Brust zusammen.",
    "Halte die Knie auf gleicher Höhe, damit sich die Hüften nicht in die Drehung öffnen.",
    "Dreh die Brust zu einer Seite und hak den gegenüberliegenden Ellbogen außen am Oberschenkel ein.",
    "Druck die Handflächen gegeneinander und halte für die vorgegebene Zeit, mit jedem Einatmen länger werdend.",
    "Komm zur Mitte zurück und wiederhole auf der anderen Seite."
  ],
  "instructions_es": [
    "Colócate en la postura de la silla con las rodillas flexionadas, las caderas atrás y las palmas juntas frente al pecho.",
    "Mantén las rodillas a la misma altura para que las caderas no se abran hacia la torsión.",
    "Gira el pecho hacia un lado y engancha el codo contrario por fuera de ese muslo.",
    "Presiona las palmas entre sí y mantén durante el tiempo indicado, alargando la columna en cada inhalación.",
    "Vuelve al centro y repite del otro lado."
  ],
  "tips_en": [
    "Line the knees up before you twist; a knee sliding forward fakes most of the rotation.",
    "Rotate from the mid-back rather than pulling with the arm against the leg.",
    "Keep the weight in the heels so the position stays a squat, not a lean."
  ],
  "tips_de": [
    "Bring die Knie vor der Drehung auf eine Linie - rutscht ein Knie nach vorn, täuscht es die halbe Rotation vor.",
    "Dreh aus dem mittleren Rücken, statt mit dem Arm gegen das Bein zu hebeln.",
    "Lass das Gewicht in den Fersen, damit die Haltung eine Hocke bleibt und kein Vorlehnen wird."
  ],
  "tips_es": [
    "Alinea las rodillas antes de girar; una rodilla que se adelanta finge la mayor parte de la rotación.",
    "Gira desde la zona media de la espalda en lugar de hacer palanca con el brazo contra la pierna.",
    "Mantén el peso en los talones para que la postura siga siendo una sentadilla y no una inclinación."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/revolved-chair-pose-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "revolved-chair-pose");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.