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Exercise guide
Seated Spinal Twist
A seated rotation that stretches the obliques, mid-back and glutes by twisting toward a bent knee.
What this exercise works
- Muscles
- erector spinae · obliques · gluteus maximus
- Goals
- mobility
- Equipment
- No equipment
- Category
- Stretching
- Difficulty
- beginner
Demonstration
Step 1
How to perform the movement
- Sit with one leg straight and cross the other foot over it.
- Brace the opposite elbow against the outside of the bent knee.
- Rotate your torso toward the bent knee and look over your shoulder.
- Hold for 20 to 30 seconds, breathing steadily.
- Switch sides and repeat.
Technique cues and common mistakes
- Sit tall and lengthen your spine before twisting.
- Twist from the mid-back, not the lower back.