Kneeling Thoracic Rotation

Muscles worked

Setup

1. Start on all fours in a quadruped position with your hands directly under your shoulders and knees under your hips.
2. Place one hand lightly behind your head, with the elbow pointing out to the side.
3. Engage your core and maintain a neutral spine to ensure the lower back remains stationary.

How to do it

1. Inhale as you rotate your torso downward, bringing the elevated elbow toward the opposite wrist or forearm.
2. Exhale as you rotate your torso upward, pointing the elbow toward the ceiling as far as your comfortable range of motion allows.
3. Follow the movement of your elbow with your eyes to ensure the cervical spine rotates in sync with the thoracic spine.
4. Perform the movement at a slow, controlled tempo, focusing on the stretch in the mid-back.

Form checklist

• Keep your hips square and stationary; do not let them shift or sway as you rotate.
• Avoid pulling on your head or neck with your hand; the hand is there only for guidance.
• Ensure the rotation originates from the ribcage and mid-back, not the lower back.
• Keep the supporting arm locked out and push firmly into the floor.

Pro tips

• Actively push the floor away with your grounded hand to create more leverage and space for a deeper rotation.
• Focus on the 'mind-muscle connection' by imagining your ribcage rotating around the axis of your spine.

Make it harder

• Sit your hips back toward your heels in a modified child's pose to lock the lumbar spine and further isolate the thoracic rotation.
• Add a 3-second isometric hold at the peak of the upward rotation to improve end-range strength.

Frequently asked

What muscles does the kneeling thoracic rotation work?

The kneeling thoracic rotation primarily targets the erector spinae, lats, obliques, rhomboids, and trapezius, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the kneeling thoracic rotation?

The kneeling thoracic rotation requires no equipment — just your body weight.

Is the kneeling thoracic rotation good for beginners?

The kneeling thoracic rotation is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Kneeling Back RotationBeginner · lats, obliques, rhomboids, and trapezius
• Parsva Balasana Yoga PoseBeginner · abs, erector spinae, lats, obliques, pectorals, and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius
• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius