Trunk Rotation
A bodyweight core exercise that targets the obliques to build rotational stability and spinal mobility; commonly used in warm-ups and rehab settings.
About Exercise
Equipment
Difficulty
1/5 • Beginner
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Lower Back, Hip Flexors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis, Transverse Abdominis
Lower Back
4/10Erector Spinae
Hip Flexors
3/10Iliopsoas
Programming
Typical Rep Range
8-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Lie on your back with knees bent at 90 degrees, feet flat or slightly lifted, and arms extended to the sides in a T-shape for stability.
- Brace your core and press your lower back slightly into the floor.
- Slowly lower both knees to one side while keeping your shoulders pinned down.
- Pause briefly when you feel a stretch or reach a comfortable range.
- Engage your obliques to pull your knees back to the center.
- Repeat on the opposite side.
Coaching Tips
Form Cues
- Shoulders pinned down
- Control the descent
- Initiate with core
- Keep knees together
Breathing
Inhale as you lower your knees to the side, and exhale forcefully as you pull them back to the center.
Tempo
3-1-1
Range of Motion
Lower knees only as far as you can while keeping the opposite shoulder flat on the floor.
Safety
Safety Notes
- Stop if you feel sharp pain in the lower back
- Do not force the knees to the floor if flexibility is limited
Spotting
Not recommended; self-monitored exercise.
Common Mistakes
- Lifting shoulders off floor
- Using momentum
- Arching the lower back
- Moving too fast
When to Avoid
- Acute lower back pain
- Recent spinal injury
- Herniated disc
Flexibility Needed
- Adequate thoracic spinal rotation
- Hip flexion mobility
Build Up First
- Basic core engagement awareness
- Proper breathing technique
Also known as
Supine Trunk Twist, Lying Torso Rotation, Lying Knee Roll, Supine Spinal Twist, Windshield Wipers Regression
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