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Exercises/Supine Spinal Twist
StretchingBeginner

Supine Spinal Twist

Lying on your back with the knees dropped to one side and arms out wide, a gentle rotation stretch for the lower back, obliques and glutes.

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Primary muscles

  • Obliques
  • Lower Back (Erector Spinae)

Secondary muscles

  • Glutes (Gluteus Maximus)
  • Chest (Pectoralis Major)
Sets
2
Duration
20–40 sec per side
Rest
15–30s

How to perform

Supine Spinal Twist movement

Main muscles working (thicker lines)

Starting position

Lying on your back with knees bent, feet flat and arms out to the sides in a T.

  1. 1

    Keeping both shoulders on the floor, let your knees fall slowly to one side.

  2. 2

    Turn your head the opposite way if comfortable.

  3. 3

    Hold and relax into the rotation.

  4. 4

    Bring the knees back through centre and repeat on the other side.

Breathing: Breathe slowly and let the knees sink a little lower on each exhale.

Coaching tips

  • Both shoulders stay heavy

  • Let gravity do the work

  • Stack the knees together

Common mistakes

  • Lifting the opposite shoulder off the floor

  • Forcing the knees down with the hand

  • Holding the breath

Safety notes

  • Place a cushion under the knees if they don't reach the floor; keep it gentle.

Details

Body parts
Lower Back · Core · Glutes
Equipment
Bodyweight
Movement
Stretch · Rotation
Exercise type
Stretch
Training goals
Flexibility · Mobility

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

Alternatives

  • Supine IT Band StretchBeginner→

Similar Exercises

  • Knees-to-Chest StretchBeginner→
  • Prone ScorpionIntermediate→
  • Seated Spinal TwistBeginner→
  • Supine WindmillIntermediate→
  • Thoracic Open BookBeginner→

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