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Bodyweight Trunk Rotation
Bodyweight exercise involving torso twists to target obliques and rectus abdominis, building core stability and rotational mobility for better spinal health and daily function.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Lower Back, Hip Flexors
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
10/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis, Transverse Abdominis
Lower Back
4/10Erector Spinae
Hip Flexors
3/10Iliopsoas
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your back on a mat with knees bent, feet flat on the floor hip-width apart, and arms extended out to the sides with palms down.
- Engage your core by drawing navel toward spine.
- Slowly rotate knees to one side while keeping shoulders flat on the floor.
- Hold the rotation briefly to feel the stretch.
- Use core to return knees to center.
- Repeat to the opposite side.
- Continue alternating sides with control.
Coaching Tips
Form Cues
- Keep shoulders down
- Engage core throughout
- Move slowly and controlled
- Breathe steadily
- Avoid momentum
Breathing
Inhale to prepare, exhale as you rotate and engage core; inhale to return to center.
Tempo
3-2-3
Range of Motion
Rotate knees until comfortable side stretch without lifting shoulders or rounding spine; full return to neutral position.
Safety
Safety Notes
- Stop if you feel lower back pain
- Maintain neutral spine alignment
- Progress slowly from basic position
- Avoid if acute spinal issues present
- Use mat for comfort on hard surfaces
Spotting
No spotting needed; self-monitored exercise with focus on form.
Common Mistakes
- Using arms to lift
- Jerky movements
- Rounding the back
- Over-rotating beyond comfort
- Neglecting core brace
When to Avoid
- Acute lower back pain
- Recent spinal injury
- Herniated disc
Flexibility Needed
- Adequate thoracic spinal rotation
- Hip flexion mobility
Build Up First
- Basic core engagement awareness
- Proper breathing technique
Also known as
Supine Trunk Twist, Lying Torso Rotation, Core Rotational Twist
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