Sitting Lotus Pose Twisting Front Back Tap

Muscles worked

Setup

1. Sit in the center of a flat bench with your legs crossed in a Lotus or half-Lotus position.
2. Lengthen your spine to sit as tall as possible, balancing your weight evenly on your sit-bones.
3. Engage your core and hold your hands together at chest height or slightly out to the sides for balance.

How to do it

1. Exhale and rotate your torso to one side, reaching down to tap the bench directly behind your hip.
2. Inhale as you rotate back toward the front, then exhale again to tap the bench in front of your crossed shins.
3. Maintain a steady, controlled tempo, focusing on the contraction of the obliques during each twist.
4. Complete all repetitions on one side to emphasize unilateral stability before switching the leg cross and tapping direction.

Form checklist

• Keep your spine perfectly vertical; avoid leaning forward or rounding your lower back.
• Ensure both sit-bones remain firmly planted on the bench throughout the entire rotation.
• Initiate the movement from your midsection rather than just reaching with your arms.
• Keep your shoulders depressed and away from your ears to avoid neck tension.

Pro tips

• Actively press your knees toward the bench to engage your glutes and create a more stable base for rotation.
• Focus on 'wringing out' your waist at the peak of the twist to maximize the mind-muscle connection with the obliques.

Make it harder

• Hold a light medicine ball or weight plate at chest level to increase rotational resistance.
• Slow down the tempo to a 3-second eccentric phase to increase the time under tension for the hip flexors and abs.

Frequently asked

What muscles does the sitting lotus pose twisting front back tap work?

The sitting lotus pose twisting front back tap primarily targets the abs, glutes, hip flexors, and obliques, and also works the serratus anterior as secondary muscles.

What equipment do you need for the sitting lotus pose twisting front back tap?

The sitting lotus pose twisting front back tap requires no equipment — just your body weight.

Is the sitting lotus pose twisting front back tap good for beginners?

The sitting lotus pose twisting front back tap is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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