Core · Bodyweight
Seated Rotating Boxing Rolls on a Chair
How to do the seated rotating boxing rolls on a chair, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Compound
How to do it
Sit tall on a chair with your feet flat and your fists up near your chin in a boxing guard. Roll your shoulders and torso in a small circular ducking motion, as if slipping under a punch, alternating directions. Keep your core engaged and your movement controlled and rhythmic.
- 1Your obliques and core rotating the torso through each roll
- 2Your shoulders staying loose and mobile
- 3A smooth, controlled circular rhythm
Common mistakes
- Slouching or collapsing your posture
- Moving so fast the motion gets sloppy
- Holding tension in your neck and traps
Muscles worked
The seated rotating boxing rolls on a chair mainly works the obliques, with the upper abs, lower back, and lower abs assisting.
- ObliquesPrimary
- Upper AbsSupport
- Lower BackSupport
- Lower AbsSupport
- LatsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Front DeltsMinor
- Side DeltsMinor
- Rear DeltsMinor
- External RotatorsMinor
- Hip FlexorsMinor
Kovo programs the seated rotating boxing rolls on a chair for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.