Obliques · Isolation movement
Seated Spinal Twist
An isolation exercise for the obliques, with the back and glutes working too. No equipment needed.
Working range
20–45seconds
Progression: manual
- Primary muscle
- Obliques
- Secondary muscles
- Back, Glutes
- Equipment
- Bodyweight
- Difficulty
- Beginner
How to perform the Seated Spinal Twist
- Sit tall with both legs extended, then bend one knee and plant that foot outside the opposite thigh.
- Place the opposite elbow on the outside of the raised knee and rest the other hand on the floor behind you for support.
- Sit up out of any slump, then rotate the torso toward the back hand, using the elbow to gently deepen the twist.
- Turn from the mid-back rather than cranking the neck, feel the stretch across the obliques and spine, then switch sides.
Suggested working range: 20–45 seconds. Default progression: manual.
Common mistakes
- •Cranking the neck around to chase more range instead of rotating from the mid-back.
- •Slumping the spine so the twist compresses the back rather than lengthening and rotating it.
- •Wrenching hard against the knee with the elbow instead of easing gradually into the twist.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Seated Spinal Twist fits into hypertrophy and strength splits that prioritize obliques volume.
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