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Lower Back · Beginner

Lying Trunk Rotation Stretch

Supine bent-knee rotation stretch moving both knees together from side to side.

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Lying Trunk Rotation Stretch demonstration

Exercise overview

Training details

Lower BackCoreGlutes

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie on your back with the arms extended to the sides and the knees bent above the hips.
  2. 02Brace lightly and keep both shoulders in contact with the floor.
  3. 03Lower both knees together toward one side in a slow controlled arc.
  4. 04Stop when a comfortable stretch is felt through the trunk and lower back, turning the head opposite only if comfortable.
  5. 05Return the knees to center with the abdomen and repeat on the other side.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationReclined Spinal Twist

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteChair Lower Back StretchComparable substituteCobraComparable substituteBodyweight Standing Back StretchComparable substituteSeated Twist Cross LeggedComparable substituteStanding Trunk RotationComparable substituteSuspender Side Stretch

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