How to do the Seated Spinal Twist
- Sit on the floor, legs straight, then bend one knee with the foot flat.
- Place the hand on that side on the floor behind you.
- Rotate your upper body toward the bent knee, using your arm for a little help.
- Hold this stretch comfortably, breathing slowly, and then switch to the other side.
Full technique — 7 steps
- Sit upright on the floor with both legs extended straight in front of you.
- Bend one knee and place that foot flat on the floor beside the inside of your other thigh.
- Place the hand on the bent-knee side flat on the floor behind your hip.
- Keep the bent foot planted and your spine tall without leaning backward.
- Rotate your torso toward the bent knee and bring your opposite arm across the outside of that knee.
- Turn your head the same way and twist a little further with each breath out.
- Hold the position with steady breathing, then switch sides and repeat.
Common mistakes
- Rounding through the lower back
- Leaning backward instead of rotating
- Lifting one hip off the floor
- Turning only the head
- Forcing a painful range
Form cues
- Sit tall first
- Twist from upper back
- Keep foot planted
- Keep both hips down
Quick answers
What muscles does the Seated Spinal Twist work?
Primary: Obliques 8/10, Lower back 7/10. Also works: Abs 3/10.
When should I do the Seated Spinal Twist in a workout?
Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.
How many sets and reps of the Seated Spinal Twist?
Strength: 2–3 sets of 20–30 reps, rest 30 s, 6 reps in reserve. Muscle growth: 2–3 sets of 20–30 reps, rest 30 s, 6 reps in reserve. Endurance: 2–3 sets of 30–45 reps, rest 20 s, 6 reps in reserve.
