Supine Spinal Twist

Muscles worked by the Supine Spinal Twist

Primary

Lower BackErector SpinaeObliquesOblique Abdominals

Secondary

GlutesGluteus Maximus

Also called: erector spinae, spinal erectors, lower back muscles, back extensors, oblique, obliques.

Equipment

No equipment — this is a bodyweight exercise.

How to do the Supine Spinal Twist

1. Lie on your back and bend one knee toward your chest.
2. Guide that knee across your body toward the floor.
3. Stretch your arms out wide and turn your head away.
4. Hold for 20 to 30 seconds, breathing steadily.
5. Switch sides and repeat.

Form tips

• Keep both shoulders on the floor.
• Relax and keep breathing throughout.

At a glance

Supine Spinal Twist in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Back Extension
• Barbell Deadlift
• Bench Child's Pose
• Bodyweight Good Morning
• Bow Pose
• Cat Stretch
• Cat-Cow
• Child's Pose

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "supine-spinal-twist",
  "name_en": "Supine Spinal Twist",
  "name_de": "Liegende Wirbelsäulendrehung",
  "name_es": "Giro Espinal Tumbado",
  "description_en": "A lying twist that stretches the lower back, glutes and obliques by dropping a bent knee across the body.",
  "description_de": "Eine liegende Drehung, die durch Ablegen eines gebeugten Knies über den Körper unteren Rücken, Gesäß und seitliche Bauchmuskeln dehnt.",
  "description_es": "Un giro tumbado que estira la zona lumbar, los glúteos y los oblicuos al cruzar una rodilla flexionada sobre el cuerpo.",
  "category": "stretching",
  "force_type": "static",
  "mechanic": "compound",
  "difficulty": "beginner",
  "body_part": "back",
  "primary_muscles": [
    "erector_spinae",
    "obliques"
  ],
  "secondary_muscles": [
    "gluteus_maximus"
  ],
  "goals": [
    "mobility"
  ],
  "tags": [
    "mobility",
    "stretching"
  ],
  "is_unilateral": true,
  "is_bodyweight": true,
  "instructions_en": [
    "Lie on your back and bend one knee toward your chest.",
    "Guide that knee across your body toward the floor.",
    "Stretch your arms out wide and turn your head away.",
    "Hold for 20 to 30 seconds, breathing steadily.",
    "Switch sides and repeat."
  ],
  "instructions_de": [
    "Lege dich auf den Rücken und ziehe ein Knie zur Brust.",
    "Führe das Knie über den Körper Richtung Boden.",
    "Strecke die Arme weit aus und drehe den Kopf zur Gegenseite.",
    "Halte 20 bis 30 Sekunden und atme ruhig weiter.",
    "Wechsle die Seite und wiederhole."
  ],
  "instructions_es": [
    "Acuéstate boca arriba y lleva una rodilla al pecho.",
    "Guía esa rodilla cruzando el cuerpo hacia el suelo.",
    "Extiende los brazos y gira la cabeza hacia el lado contrario.",
    "Mantén de 20 a 30 segundos, respirando de forma constante.",
    "Cambia de lado y repite."
  ],
  "tips_en": [
    "Keep both shoulders on the floor.",
    "Relax and keep breathing throughout."
  ],
  "tips_de": [
    "Halte beide Schultern am Boden.",
    "Bleib locker und atme durchgehend weiter."
  ],
  "tips_es": [
    "Mantén ambos hombros en el suelo.",
    "Relájate y sigue respirando todo el tiempo."
  ],
  "met": 5.0,
  "images": {
    "flat": {
      "main": "images/flat/supine-spinal-twist-main.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "supine-spinal-twist");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.