# Easy Seated Twist

A seated cross-legged spinal twist that stretches the obliques and lower back. Used to restore trunk rotation and ease stiffness after training or long periods of sitting.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/easy-seated-twist-pose/video/male.mp4
- HTML: https://seto.fit/exercises/easy-seated-twist/

## Muscles worked

- Obliques: 8/10
- Lower back: 5/10

## How to do the Easy Seated Twist

1. Sit cross-legged, spine upright, hands on your knees.
2. Turn your torso to one side, opposite hand to that knee.
3. Breathe slowly and let the twist settle, hips still.
4. Return to center, then repeat on the other side.

### Full technique — 7 steps

1. Sit on the floor with your legs crossed and your hands resting on your knees.
2. Sit tall with your spine upright and your shoulders level.
3. Turn your torso toward one side, leading with your chest and shoulders.
4. Place the opposite hand on the outside of the knee you are turning toward.
5. Let your head follow the turn and breathe slowly through the hold.
6. Keep your hips and crossed legs still on the floor throughout.
7. Turn back to center, then repeat the stretch on the other side.

## Common mistakes

- Rounding the back to turn further
- Twisting through neck only
- Pulling hard on the knee
- Lifting one hip off the floor
- Holding the breath

## Form cues

- Sit tall first
- Exhale into the twist
- Keep hips down
- Use a comfortable range

## How much to do

- **Strength**: 1–2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Muscle growth**: 1–2 sets of 20–30 reps · rest 15 s · 6 reps in reserve
- **Endurance**: 1–2 sets of 30–45 reps · rest 15 s · 6 reps in reserve

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Easy Seated Twist work?

Primary: Obliques 8/10. Also works: Lower back 5/10.

### When should I do the Easy Seated Twist in a workout?

Warm-up. Done at the start to get the body ready. ≈ 2 min with rest.

### How many sets and reps of the Easy Seated Twist?

Strength: 1–2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Muscle growth: 1–2 sets of 20–30 reps, rest 15 s, 6 reps in reserve. Endurance: 1–2 sets of 30–45 reps, rest 15 s, 6 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

---
seto — Fast, simple, clever workout tracking — offline-first by design. https://seto.fit/

Video licensed for playback on seto only — copying, downloading, or redistribution is prohibited. https://seto.fit/terms/