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Seated Trunk Rotation
Seated trunk rotation that targets obliques and spinal rotators to build core strength and rotational mobility; commonly scaled with bands or weights for added challenge.
About Exercise
Equipment
Body Weight, Bands, Torso Rotation Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques
Secondary Muscles
Abs
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
Lower Back
6/10Erector Spinae
Abs
4/10Transverse Abdominis
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit tall on a chair with feet flat on the floor, back straight, and core engaged. Place hands behind head or across chest.
- Engage core by drawing navel to spine.
- Slowly rotate upper body to one side, leading with shoulders.
- Keep hips and lower body stable.
- Hold briefly at end range.
- Controlled return to center.
- Repeat to opposite side.
Coaching Tips
Form Cues
- Lead with shoulders
- Hips stay square
- Core tight always
- Eyes follow rotation
- Avoid rushing
Breathing
Inhale to prepare in center position; exhale during rotation and hold.
Tempo
2-1-2
Range of Motion
Rotate until you feel a gentle stretch in torso, keeping spine neutral without side bending.
Safety
Safety Notes
- Avoid if acute back pain present
- Do not force beyond comfortable range
- Maintain neutral spine
- Consult professional for existing conditions
Spotting
Not typically needed; self-spot with mirror for form check.
Common Mistakes
- Jerky movements
- Hips twisting with torso
- Over-rotating into pain
- Neck straining forward
When to Avoid
- Acute lower back pain
- Recent spinal injury
Flexibility Needed
- Basic thoracic mobility
Build Up First
- Core engagement awareness
Also known as
Chair Torso Twist, Seated Core Rotation
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Similar Exercises
Bodyweight Trunk Rotation
Bodyweight
Obliques
Machine Torso Rotation
Torso Rotation Machine
Obliques
Dumbbell Rotational Punch
Dumbbells
Obliques
Resistance Band Seated Wood Chop
Bands
Obliques
TRX Torso Rotation
Others
Obliques
Dumbbell Rotational Row
Dumbbells, Flat Bench
Lats
Supine Lumbar Rotation Stretch
Bodyweight
Obliques
Rotating Mountain Climber
Bodyweight
Obliques
Barbell Landmine Rotational Press
Barbell, Others
Shoulders
Resistance Band Shoulder Internal Rotation
Bands
Shoulders
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