Seated Spinal Twist
A floor twist with one leg crossed over the other and the opposite arm hooked on the bent knee to lever the torso around. Stretches the lower back, obliques and outer hip.
Primary muscles
- Lower Back (Erector Spinae)
- Obliques
Secondary muscles
- Glutes (Gluteus Maximus)
- Hip Abductors
- Sets
- 2
- Duration
- 20–30 sec per side
- Rest
- 15–30s
How to perform
Main muscles working (thicker lines)
Starting position
Sitting tall on the floor, one leg straight and the other bent with the foot planted outside the straight knee.
Place the hand on the bent-knee side on the floor behind your hip.
Hook the opposite elbow or hand around the outside of the bent knee.
Sit tall, then turn your chest toward the bent knee, using the arm on the knee to ease further round.
Hold, unwind slowly and switch sides.
Breathing: Grow tall as you inhale and turn a little further as you exhale.
Coaching tips
Lengthen, then twist
Both sit bones down
Turn from the ribs, not just the neck
Common mistakes
Slumping into the twist
Cranking round with the arm
Lifting the hip of the bent leg
Safety notes
Rotate gently and stop if you feel sharp or radiating back pain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.