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Bodyweight Trunk Rotation
A fundamental dynamic warm-up exercise involving torso rotation while standing, primarily targeting the obliques for improved spinal mobility and core stability.
About Exercise
Equipment
Body Weight
Difficulty
1/5 • Beginner
Primary Muscle Groups
Obliques
Secondary Muscles
Abs, Lower Back
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
9/10External Obliques, Internal Obliques
Abs
5/10Rectus Abdominis
Lower Back
3/10Erector Spinae
Programming
Typical Rep Range
12-25 reps
Rest Between Sets
10-45 seconds • Short rest, often performed dynamically between sets or as part of a warm-up.
How to Perform
Stand tall with feet shoulder-width apart, knees slightly soft. Place hands gently behind your head or cross them over your chest to help stabilize the shoulders.
- Keep hips facing forward and maintain a stable lower body.
- Slowly rotate your torso to the right as far as comfortable.
- Pause briefly at the end range, feeling the stretch in the opposite oblique.
- Control the movement as you rotate back through the center.
- Immediately rotate your torso to the left side in a smooth motion.
Coaching Tips
Form Cues
- Keep hips still
- Rotate from the ribs
- Slow and controlled
- Tall spine
Breathing
Exhale as you rotate to the side, and inhale as you return to the center position. Maintain controlled, diaphragmatic breathing.
Tempo
2-0-2
Range of Motion
Rotate the upper body as far as comfortable without allowing the hips to shift or rotate with the torso.
Safety
Safety Notes
- Perform rotations slowly and controlled.
- Stop immediately if you feel sharp pain in the lower back or spine.
- This is a warm-up mobility drill; do not try to load the movement.
Spotting
Not required.
Common Mistakes
- Allowing the hips to rotate with the chest
- Jerking the movement rather than controlling it
- Excessive arching of the lower back
When to Avoid
- Acute low back pain or injury
- Severe spinal disc issues
Build Up First
- Basic standing balance
Also known as
Standing Oblique Twist, Torso Twist, Rotary Twist, Standing Rotation
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