About this exercise
A seated mobility and core exercise in lotus position where you rotate your torso to alternately tap the floor in front of and behind you, engaging the obliques and improving spinal rotation range of motion.
Sitting Lotus Pose Twisting Front Back Tap
Step by step instructions, muscle activation and variants for the Sitting Lotus Pose Twisting Front Back Tap.
EasyGlutesCore
How to Perform
- Sit in full or modified lotus position (cross-legged) on the floor
- Sit tall with your spine long and extend your arms out in front of you
- Rotate your torso to one side and tap the floor behind you with your hand
- Return to the centre, then rotate to tap the floor in front of you on the opposite side
- Continue alternating the front and back taps in a controlled, rhythmic motion
- Keep your lower body as stable as possible and breathe continuously throughout
Muscle Activation
Primary
GlutesCoreObliques
Secondary
AbsInner thighsOuter thighs
About the Sitting Lotus Pose Twisting Front Back Tap
The Sitting Lotus Pose Twisting Front Back Tap 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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