Lying Spinal Twist
Quick Information
Category
Mobility & Flexibility
Difficulty
Beginner
Equipment
Bodyweight, Mat
Primary muscle group
Obliques, Erector Spinae
Secondary muscle groups
Gluteus Maximus, Gluteus Medius
Movement pattern
Static Trunk Rotation Hold
Training goal
Mobility
Sport
General Athletic Development, Bodybuilding, Tactical / Military
Overview
How to Perform
- Lie on the back and draw one knee to the chest.
- Guide it across the body toward the floor.
- Keep both shoulders heavy on the ground and look the other way.
- Hold, then switch sides.
Coaching Cues
- Shoulders stay down even if the knee does not reach the floor.
- Let the exhale sink you deeper.
- Gentle end of the range — never force rotation.
Common Mistakes
Progressions & Regressions
No items found.
Progressions
Regressions
When to Use It
When to use
When not to use
Programming
1 to 2 holds of 30 to 45 seconds per side after training.
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