Step by step instructions, muscle activation and variants for the Supine Spinal Twist.
The Bent-Knee Lying Twist is a supine rotational movement that gently mobilizes the spine and stretches the obliques and lower back. It is commonly used as a warm-up, cool-down, or recovery drill to release tension built up from sitting or heavy training.
The Supine Spinal Twist is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
