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Glutes · Beginner

Seated Knee Up Rotation Stretch

Seated spinal rotation with one foot crossed outside the opposite extended knee.

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Exercise overview

Training details

GlutesObliquesUpper Back

Equipment

Bodyweight

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Sit on the floor with your legs extended.
  2. 02Bend your right knee and place your right foot on the outside of the left knee.
  3. 03Gently twist your upper body to the right, using your left arm to press against your right knee for support.
  4. 04Hold this position for 15-30 seconds before switching sides.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

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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 variationSeated Knee Up Extended Rotation Stretch

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Alternatives

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

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