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Supine Spinal Twist
The Supine 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
- Lie on your back on a mat with the arms out to the sides at shoulder height.
- Bend one knee and place that foot on the opposite knee.
- Let the bent knee fall across the body toward the floor, guided by the opposite hand.
- Turn the head toward the outstretched arm and hold for 30 to 60 seconds, breathing slowly.
- Bring the knee back to centre, straighten the leg and switch sides.
Tips
- Keep both shoulder blades heavy on the mat.
- Let gravity lower the knee: no pressing needed.
Common mistakes
- Letting the top shoulder lift off the floor.
- Forcing the knee down with the hand.
Muscles worked by the Supine 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.
Supine Spinal Twist alternatives
Same equipment
Frequently asked questions
What muscles does the Supine Spinal Twist work?
Mainly the obliques. The spinal erectors (lower back) and gluteus maximus assist.
Is the Supine Spinal Twist good for beginners?
Yes. The Supine 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 Supine Spinal Twist?
For example the Seated 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.