Lower Back, Glutes

Spine Twist

The spine twist is an effective exercise for mobilizing the spine and stretching the lateral core muscles. Lying on your back, lift your legs to a 90-degree angle and slowly lower them to the side while keeping the upper body stable on the floor. This rotational movement enhances flexibility in the lower back and hips, making it excellent for relieving back pain, recovering after intense workouts, or as part of a mobility program. It improves spinal mobility and is a gentle alternative to more intensive core exercises.

Necessary equipment

Mat

Spine Twist - the correct execution

Start lying on your back
Turn your legs up to the left side
Hips and knees are bent 90 degrees
Shoulder blades are in contact with the ground
Stretch arms out to the side
Turn your head to the right side

The exercise Spine Twist is intended to be used as a mobility, cool down exercise.

Which muscles are trained by Spine Twist?

Primary trained muscles for Spine Twist

Lower Back - The erector spinae muscle runs along your spine and helps you extend your back and stand upright.
Glutes - The gluteus maximus is the large muscle in your buttocks. It is important for extending the hip, moving your leg backward, and stabilizing the hip joint.

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Similar exercises to Spine Twist

Lower Back

Balasana, Child Pose

Balasana, also known as Child's Pose, is a relaxing yoga exercise. It gently stretches the back, hips, and thighs. You kneel on the ground and bend your upper body forward with your arms extended. It is a calming pose that can help reduce stress.

A related exercise is the Spine Twist, which gently stretches and relaxes the lower back muscles.

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