Stick Half Kneeling Flexion Extension Rotation

Muscles worked

Setup

1. Assume a half-kneeling position with your right knee on the floor and your left foot flat in front, both knees at 90-degree angles.
2. Hold a stick or dowel horizontally in front of your chest with a wide overhand grip, arms fully extended.
3. Engage your right glute to stabilize the pelvis and maintain a tall, neutral spine.

How to do it

1. Inhale and reach the stick overhead into slight extension, lifting the chest without arching the lower back.
2. Exhale as you lower the stick to chest height and rotate your torso toward the front (left) leg.
3. At the end of the rotation, add a slight forward flexion (crunch) to deeply engage the obliques, then return to the center.
4. Perform a controlled tempo of 2 seconds up, 2 seconds for the rotation, and 2 seconds back to start.

Form checklist

• Keep the front knee tracked directly over the ankle; do not let it cave inward during rotation.
• Ensure the rotation comes from the mid-back (thoracic spine) rather than just moving the arms.
• Keep the trailing glute squeezed tight throughout the entire movement to protect the lower back.
• Maintain a 'long' neck and keep your shoulders depressed away from your ears.

Pro tips

• Think of 'wringing out' your torso like a wet towel during the rotation to maximize oblique recruitment.
• Actively pull the stick apart with your hands to create isometric tension in the upper back and shoulders for better stability.

Make it harder

• Narrow your base of support by placing the front foot directly in line with the back knee (tightrope stance).
• Slow down the eccentric phase of the overhead reach to 4 seconds to increase time under tension for the core.

Frequently asked

What muscles does the stick half kneeling flexion extension rotation work?

The stick half kneeling flexion extension rotation primarily targets the abs, glutes, obliques, and quadriceps, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the stick half kneeling flexion extension rotation?

The stick half kneeling flexion extension rotation requires no equipment — just your body weight.

Is the stick half kneeling flexion extension rotation good for beginners?

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

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