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Lying Reverse Twist

Step by step instructions, muscle activation and variants for the Lying Reverse Twist.

EasyObliques

About this exercise

A supine spinal rotation stretch that releases tension in the obliques, lower back, and glutes. Lying on your back and dropping your legs to alternate sides gently mobilises the thoracolumbar fascia and promotes spinal flexibility.

How to Perform

  • Lie flat on your back on a mat with your arms extended out to the sides at shoulder height
  • Lift both knees to a 90-degree angle with your feet off the floor
  • Slowly lower both knees together to one side toward the floor, keeping your shoulders flat
  • Turn your head gently in the opposite direction if comfortable
  • Hold the position and breathe deeply, allowing gravity to deepen the stretch
  • Bring your knees back to center, then lower them to the opposite side
  • Alternate sides for the prescribed duration or number of holds

Muscle Activation

Primary
Obliques
Secondary
GlutesLower back

Common Mistakes

Common mistakes content is coming soon.

About the Lying Reverse Twist

The Lying Reverse 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.

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