How to do a Seated Twist

Reviewed by JP Michelsen, CPT, B.A. Kinesiology

About Seated Twist

Sets Logged
73,850
Popularity Rank
430th
Difficulty
Beginner
Lower Back Strength
86 mSCORE 15th
Equipment Required
    Bodyweight-only

Target muscles worked

Primary Muscles
Lower Back
Secondary Muscles
Abs

Instructions for Proper Form

Seated Twist is a core exercise that primarily targets the obliques. By sitting on the ground with your legs straight and twisting your torso, you engage and isolate your oblique muscles. This is a great exercise for improving rotational stability and building strength in your core, particularly for movements that involve twisting or turning.

  1. Sit on the floor with your legs extended straight out in front of you, toes pointed up.
  2. Raise your left leg, bend it at the knee, and cross it over your right leg—your left foot should be on the outside of your right knee, flat on the ground.
  3. With a straight back, twist your torso to the left from your lower back.
  4. Place your right elbow on the left side of your left knee, and use it to twist deeper into this stretch.
  5. Reach your left arm behind you, and post it on the ground for support.
  6. Turn your head such that you’re facing behind you.
  7. You should feel a slight stretch in your trunk, and may feel some stretching in your glutes or hips.
  8. Hold this position for the duration of the stretch.
  9. Stretch sides, and repeat.

Alternative Exercises to Seated Twist

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  1. 1. Child's Pose

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    3.7 mSCORESWAPPED 192 TIMES

    Child's Pose is a yoga-based stretching exercise that primarily targets the lower back, hips, and thighs. This exercise helps improve flexibility and relaxes the muscles in the back and hips. It's a great way to cool down after a workout, release tension, and improve overall flexibility. This pose can be easily adapted to accommodate different levels of flexibility and comfort.

  2. 2. Supine Back Stretch

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    4 mSCORESWAPPED 141 TIMES

    Supine Back Stretch is a flexibility exercise that primarily targets the lower back. To perform, lie on your back and pull your knees towards your chest while keeping your back flat against the ground. This helps to alleviate tightness in the lower back and can be particularly beneficial for improving overall back mobility. It’s an excellent addition to any cool-down routine to aid in recovery and reduce muscle tension.

  3. 3. Cat Cow

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    4.3 mSCORESWAPPED 112 TIMES

    Cat Cow is a gentle flow between two poses that warms the body and brings flexibility to the spine. This exercise primarily targets the core and spinal muscles. By switching between arching and rounding the back, you enhance your range of motion and improve stability. It's an excellent exercise for anyone looking to improve spinal health and coordination, as well as a good warm-up for more intense back exercises.

  4. 4. Superman

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    95.4 mSCORESWAPPED 98 TIMES

    A bodyweight exercise that involves lying face down and simultaneously lifting the arms and legs off the ground to strengthen the lower back, glutes, and upper back.

  5. 5. Seated Back Extension

    Photo of Seated Back Extension being performed
    95.9 mSCORESWAPPED 88 TIMES

    Seated Back Extension on a machine isolates the lower back, glutes, and hamstrings with controlled motion, reducing injury risk. Unlike traditional extensions, the seated position focuses effort on the lower back, enhancing posture and stability. Adjustable resistance suits all levels, making it key for spinal strength and core stability.

  6. 6. Lower Back Stretch

    Photo of Lower Back Stretch being performed
    2.5 mSCORESWAPPED 82 TIMES

    Lower Back Stretch is a bodyweight flexibility exercise that targets muscles in the lower back. It’s ideal for relieving tension and enhancing flexibility in the lumbar region. By incorporating this stretch into your routine, you can help prevent back pain and improve range of motion. It’s especially beneficial for individuals with sedentary lifestyles or those engaged in heavy lifting.

  7. 7. Reverse Leg Crossover

    Photo of Reverse Leg Crossover being performed
    13.2 mSCORESWAPPED 48 TIMES

    This core exercise focuses on the obliques and lower back by crossing one leg over the other while lying face down, then lifting both legs. It adds a rotational component to the standard back extension, increasing the engagement of core stabilizers and enhancing spinal mobility. The Reverse Leg Crossover is particularly effective for athletes and individuals looking to improve rotational strength and prevent lower back injuries.

  8. 8. Superman Hold

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    76.2 mSCORESWAPPED 47 TIMES

    An isometric exercise targeting the lower back. By holding this position for the duration of the exercise instead of performing reps, you remove any rest time from the movement. This an effective exercise for improving lower back strength and overall core stability.

  9. 9. Back Extensions

    Photo of Back Extensions being performed
    96.3 mSCORESWAPPED 40 TIMES

    This isolation exercise targets the lower back muscles. It’s an effective exercise for developing strength in your lower back, and improve core stability in general.

  10. 10. Stiff-Legged Barbell Good Morning

    Photo of Stiff-Legged Barbell Good Morning being performed
    91.7 mSCORESWAPPED 37 TIMES

    Stiff-Legged Barbell Good Morning is a variation on the more standard Good Morning. Like other variations this exercise primarily targets muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. The use of a barbell can help to add more resistance to the exercise, as well as help force you to keep your back straight and chest up. Keeping your legs straight will likely limit your range of motion, but can help further recruit your hamstrings.