Seated Twist Stretch

Muscles worked

Setup

1. Sit tall on the edge of a flat bench with your feet flat on the floor, hip-width apart.
2. Ensure your weight is evenly distributed across both sit-bones.
3. Place your right hand on the outside of your left knee and your left hand on the bench behind your hip for support.

How to do it

1. Inhale deeply to lengthen your spine, reaching the crown of your head toward the ceiling.
2. Exhale as you slowly rotate your torso to the left, using your right hand as a gentle lever against your knee.
3. Hold the peak stretch for 20-30 seconds while maintaining deep, rhythmic breathing.
4. Slowly return to the starting position and repeat the movement on the opposite side.

Form checklist

• Keep both glutes firmly planted on the bench; do not let one hip lift as you turn.
• Initiate the rotation from your mid-back (thoracic spine) rather than pulling with your neck.
• Keep your shoulders pulled down and away from your ears throughout the stretch.
• Maintain a vertical spine; avoid leaning forward or backward during the twist.

Pro tips

• Think of your spine like a spiral staircase; focus on creating vertical space between each vertebra before you begin the rotation.
• Direct your gaze over your trailing shoulder to involve the cervical spine and deepen the stretch through the entire back.

Make it harder

• Cross your left leg over your right knee to increase the leverage and deepen the stretch in the outer hip and lower back.
• Reach your back arm further across the bench or wrap it around your waist to increase the rotational pull.

Frequently asked

What muscles does the seated twist stretch work?

The seated twist stretch primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the seated twist stretch?

The seated twist stretch requires no equipment — just your body weight.

Is the seated twist stretch good for beginners?

Yes. The seated twist stretch is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals