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Seated Twist
A bodyweight rotational stretch that targets the obliques and lower back, used to improve spinal mobility and core stability.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques
Secondary Muscles
Lower Back, 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
8/10External Obliques, Internal Obliques
Lower Back
4/10Erector Spinae
Abs
4/10Rectus Abdominis
Programming
Typical Rep Range
1-3 reps
Rest Between Sets
10-30 seconds • Rest between sides or sets.
How to Perform
Sit on the floor with one leg extended straight. Bend the opposite knee and cross that foot over the straight leg, placing the foot flat on the floor near the knee.
- Sit tall, lengthening the spine through the crown of your head.
- Twist your torso toward the bent knee, initiating the movement from the waist.
- Place the hand on the side of the bent knee behind you for support.
- Hook the opposite elbow outside the bent knee to gently deepen the rotation.
- Hold the stretch for the desired duration.
- Slowly release the twist and repeat on the other side.
Coaching Tips
Form Cues
- Sit tall and proud
- Twist from the waist
- Keep hips grounded
- Deepen on exhale
Breathing
Inhale to lengthen the spine; exhale as you deepen the twist and maintain core bracing.
Tempo
0-0-0
Range of Motion
Twist the torso as far as comfortable, ensuring the hips remain grounded and the spine stays long.
Safety
Safety Notes
- Stop immediately if sharp pain occurs in the spine or hips.
- Avoid this exercise if you have acute low back pain or recent spinal surgery.
Spotting
Not recommended; self-adjust the depth of the twist based on comfort and mobility.
Common Mistakes
- Rounding the back or slumping the shoulders.
- Lifting the hip off the floor to force rotation.
- Holding breath during the stretch.
When to Avoid
- Acute low back pain
- Recent spinal surgery
- Severe hip impingement
Flexibility Needed
- Moderate spinal rotation
- Ability to sit upright with legs extended
Build Up First
- Ability to sit upright on the floor
Also known as
Seated Spinal Twist, Torso Twist Seated, Spinal Twist
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