Seated Spinal Twist (bodyweight)

Obliques, Lower Back, GlutesBodyweight

Seated spinal twist is a side-to-side mobility drill that improves thoracic and lumbar flexibility while gently stretching your glutes. Stay tall on your sit bones throughout the movement.

How to do it

1Sit upright on the floor with your legs extended in front of you.

2Bend your right knee and cross your right foot over your left thigh.

3Twist your torso to the right and press your left elbow against the outside of your right thigh.

4Place your right hand on the floor behind you for support and gently deepen the twist using your core.

Common mistakes

Slouching or rounding your spine as you twist, putting uneven pressure on your spinal discs.

Cranking your neck around instead of rotating through your mid-back.

Aggressively forcing the twist with your arm, overloading your spinal joints and ligaments.

Breathing

Inhale to lengthen your spine tall. Exhale to gently rotate deeper into the twist.

Make it harder or easier

To scale back, keep your foot on the inside of your opposite thigh instead of crossing it over.

To progress, bend your bottom leg and tuck your heel in near your opposite glute.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.