Exercise

Supine Twist

Supine Twist targets the spinal rotators and obliques while lying on your back. Allow gravity to deepen the twist gradually—don't force the rotation, and keep your shoulders flat on the ground for an even stretch.

Also called: Supine Spinal Twist, Lying Twist · Equipment: stretching

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How to do it

Step by step

  1. Lie flat on your back with your arms out in a T position.
  2. Bend your right knee and draw it toward your chest.
  3. Gently guide your right knee across your body toward the left side.
  4. Turn your head to the right and press your right shoulder down.
  5. Hold for 20-30 seconds, then repeat on the other side.
Muscles worked

What it trains

Mainly Lower Back, Obliques.

Programming

What the research says

Alternatives · VALDA FLEX

Swap it mid-workout

With VALDA Pro, FLEX offers alternatives like these when you swap an exercise mid-workout.

Log the supine twist in VALDA, with these cues one tap away while you train and your history for it in one place.

General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.