Exercise guide
Spine Lumbar - Rotation
- Beginner
- Compound
- Timed hold
- Waist
This mobility-focused exercise enhances spinal flexibility and core control by rotating the lower trunk against a stable upper body. It effectively engages the obliques and hip flexors while improving range of motion in the lumbar spine.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back on a mat with your arms extended out to the sides in a 'T' shape, palms facing down for stability.
- Lift your legs into a 'tabletop' position with your hips and knees both bent at 90-degree angles.
- Press your lower back firmly into the floor and engage your deep core muscles.
How to do it
- Inhale as you slowly lower your knees toward the floor on one side, moving only as far as you can while keeping both shoulders grounded.
- Exhale and use your obliques to pull your legs back to the center starting position.
- Repeat the movement on the opposite side, maintaining a slow and controlled tempo without using momentum.
Form checklist
- Keep both shoulder blades pinned to the floor throughout the entire movement.
- Maintain a consistent 90-degree angle at the knees and hips.
- Ensure your knees and ankles stay squeezed together as one unit.
- Avoid letting your lower back arch excessively as you return to the center.
Pro tips
- Focus on the mind-muscle connection by imagining your ribcage pulling toward your opposite hip to initiate the return to center.
- Pause for one second at the bottom of the rotation to maximize the stretch and ensure you are not bouncing into the next rep.
Make it harder
- Straighten your legs toward the ceiling to increase the lever length and resistance on the obliques.
- Slow down the lowering phase to four seconds to increase time under tension and core stability requirements.
Frequently asked
- What muscles does the spine lumbar - rotation work?
- The spine lumbar - rotation primarily targets the obliques, and also works the abs and erector spinae as secondary muscles.
- What equipment do you need for the spine lumbar - rotation?
- The spine lumbar - rotation requires no equipment — just your body weight.
- Is the spine lumbar - rotation good for beginners?
- Yes. The spine lumbar - rotation is a beginner-friendly movement and a strong foundation to build on.