What should I feel during Lying Spinal Twist?

Obliques and low back unwind without forcing the knee down.

What are common mistakes with Lying Spinal Twist?

Yanking the knee; Letting shoulder float

How do I progress Lying Spinal Twist?

Add long exhales into the ribs.

What can I do instead of Lying Spinal Twist?

Thread the Needle, 90/90 hip stretch, Lower Back Roll

Lying Spinal Twist

Lie supine, guide one knee across body, and keep both shoulders heavy.

family=spinal twistpattern=spinal rotationmechanic=isolationequipment=body_weight

Muscles

muscle emphasis · training guidance

obliquesPRIME

erector spinae68

glutes56

Primary: obliques
Supporting: erector spinae, glutes

Mechanics

Pattern: spinal rotation
Equipment: bodyweight
Geometry: Variable Range
Target feel: Obliques and low back unwind without forcing the knee down.
Progression: Add long exhales into the ribs.
Regression: Put a pillow under the knee.

Watch for

Yanking the knee
Letting shoulder float

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

See all 7 obliques exercises in the Atlas

Progression ladder

Beginner / regression: Put a pillow under the knee.
Standard: Lying Spinal Twist
Advanced / progression: Add long exhales into the ribs.

Atlas metrics

Movement pattern: spinal rotation
Primary target: obliques
Supporting muscles: erector spinae, glutes
Equipment: bodyweight
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Lying Spinal Twist?: Lie supine, guide one knee across body, and keep both shoulders heavy.
What should I feel during Lying Spinal Twist?: Obliques and low back unwind without forcing the knee down.
What are common mistakes with Lying Spinal Twist?: Yanking the knee; Letting shoulder float
How do I progress Lying Spinal Twist?: Add long exhales into the ribs.
What can I do instead of Lying Spinal Twist?: Thread the Needle, 90/90 hip stretch, Lower Back Roll

Asset in production

Verified form media not published yet

This indexed Atlas page keeps the exercise metadata live while the verified form asset is in production. No generated or placeholder exercise media is shown here.

Movement family: spinal twist
Force type: recovery
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Quadruped t-spine rotation

nearest visible Atlas substitute found in 2 movement graph hops
movement graph path: Lying Spinal Twist -> Thread the Needle -> Quadruped t-spine rotation
curated substitution in the Atlas
same body part: recovery

Train Lying Spinal Twist in Gym Mode → Browse the public Atlas →