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Exercises/Standing Trunk Rotation
MobilityBeginner

Standing Trunk Rotation

A standing warm-up where the torso rotates side to side with the arms relaxed, loosening the spine and hips.

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Primary muscles

  • Obliques

Secondary muscles

  • Lower Back (Erector Spinae)
  • Lats (Latissimus Dorsi)
Sets
1–2
Reps
10–15 per side
Rest
0–15s

How to perform

Standing Trunk Rotation movement

Main muscles working (thicker lines)

Starting position

Standing with feet shoulder-width apart, knees soft and arms bent or crossed at chest height.

  1. 1

    Rotate your torso to one side, letting your eyes follow.

  2. 2

    Allow the back heel to pivot slightly as you turn.

  3. 3

    Rotate smoothly to the other side.

  4. 4

    Continue alternating, gradually increasing the range.

Breathing: Breathe naturally with the rhythm of the turns.

Coaching tips

  • Stay tall

  • Turn from the ribs, not just the arms

  • Start small and build range

Common mistakes

  • Swinging with too much momentum

  • Locking the knees

  • Slouching forward

Safety notes

  • Keep the rotation controlled and comfortable.

Details

Body parts
Core · Back
Equipment
Bodyweight
Movement
Mobility · Rotation
Exercise type
Mobility
Training goals
Mobility · General Fitness

Sets, reps and rest are general guidance — adjust to your goals and experience.

Harder Variations

  • Medicine Ball Full TwistBeginner→

Similar Exercises

  • Seated Barbell TwistBeginner→
  • Thoracic Open BookBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.