Seated Torso Twist
The seated torso twist is a bodyweight mobility exercise targeting the obliques, performed while seated. It involves rotating the torso side to side with the arms extended to engage the obliques, improve spinal rotation, and release tension in the lower back.
How to do it
- Sit upright in your chair with your feet flat on the floor and your arms extended in front of you at shoulder height.
- Engage your core and slowly rotate your torso to the right, following your arms as they move to the right side.
- Hold the rotated position for 2-3 seconds, keeping your hips square and facing forward.
- Return to the center and rotate to the left side.
- Continue alternating sides in a controlled motion for the desired number of repetitions.
Form cues
- sit tall and lengthen your spine
- keep your hips glued to the chair
- move slowly with control
- follow your hands with your eyes
- breathe steadily throughout
Breathing: Inhale to prepare, exhale as you rotate to deepen the stretch, and inhale as you return to center.
Common mistakes
- twisting the hips, which reduces the benefit to your spine
- moving too quickly, which prevents a deep stretch
- slumping forward, which puts unnecessary pressure on your lower back
Muscles worked
Primary: obliques. Secondary: lower back, abs.
Suggested sets & reps
Get fitter
3 sets × 12-15 reps per side, 30s rest
Lose weight
3 sets × 15-20 reps per side, minimal rest
Build muscle
3 sets × 10-12 reps per side, slow tempo
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or shooting pain during the rotation, ease off or stop the movement.
- If you have a known history of spinal issues, check with a professional before adding this to your routine.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Should I feel this in my back?
You should feel a gentle stretch or engagement in your mid-back and sides. If you feel sharp pain, stop immediately.
Can I do this if I have back pain?
If you have persistent back pain, check with a professional before starting new movements.
How often should I do this?
You can perform this daily as a way to take a break from sitting, or as part of your warm-up routine.