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Seated Spinal Twist
The Seated Spinal Twist is a stretch with no equipment for your back. Share of the load in the Zulta muscle model: obliques 36%, spinal erectors (lower back) 18% and gluteus maximus 12%.
How to do it
- Sit tall on a mat with both legs straight.
- Bend one knee and cross that foot over the straight leg, planting it outside the opposite knee.
- Place the hand on the bent-knee side on the floor behind the hips.
- Hook the opposite elbow outside the bent knee and turn the chest toward the back hand, then hold for 30 to 45 seconds, breathing slowly.
- Unwind to face forward and switch sides.
Tips
- Grow tall on each inhale and turn a little further on each exhale.
- Turn the head last, after the ribs and shoulders.
Common mistakes
- Slumping the back while twisting.
- Levering hard on the knee to force the turn.
Muscles worked by the Seated Spinal Twist
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Rotation stretches the obliques and the back muscles on one side. Curling, arching, twisting or side bending the spine lengthens the muscles on the opposite side: the erectors in flexion, the abs in extension, the obliques in rotation.
Seated Spinal Twist alternatives
Same equipment
Frequently asked questions
What muscles does the Seated Spinal Twist work?
Mainly the obliques. The spinal erectors (lower back) and gluteus maximus assist.
Is the Seated Spinal Twist good for beginners?
Yes. The Seated Spinal Twist is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Seated Spinal Twist?
For example the Supine Spinal Twist, Side Bending Lat Stretch and Standing Side Bend Stretch. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.