Wide Stance Thoracic Rotation

Muscles worked

Setup

1. Stand with your feet significantly wider than shoulder-width apart and toes pointing forward.
2. Hinge at the hips to lower your torso until it is nearly parallel to the floor.
3. Place your left hand on the floor directly under your chest and place your right hand behind your head with the elbow flared out.

How to do it

1. Exhale as you rotate your chest and right elbow toward the ceiling, keeping your hips square to the floor.
2. Inhale as you slowly rotate back down to the starting position with control.
3. Perform the movement at a slow, deliberate tempo (2 seconds up, 1 second hold, 2 seconds down).
4. Switch hands and repeat the movement on the opposite side, or alternate sides each rep.

Form checklist

• Keep your spine long and neutral from your head to your tailbone.
• Ensure your hips remain level and do not shift side-to-side during the rotation.
• Follow the movement of your elbow with your eyes to encourage full thoracic range.
• Keep a slight bend in your knees to avoid locking them out.

Pro tips

• Focus on 'opening' your chest rather than just pulling your elbow back to ensure the rotation comes from the mid-back.
• Actively push the floor away with your supporting hand to create tension and stabilize the shoulder girdle.

Make it harder

• Extend the rotating arm fully toward the ceiling to increase the lever length and challenge your range of motion.
• Hold the peak rotation for 3-5 seconds while taking deep breaths to further expand the ribcage.

Frequently asked

What muscles does the wide stance thoracic rotation work?

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

What equipment do you need for the wide stance thoracic rotation?

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

Is the wide stance thoracic rotation good for beginners?

The wide stance 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 Thoracic RotationIntermediate · erector spinae, lats, obliques, rhomboids, and trapezius
• Kneeling Upper Back Rotation Shoulder TouchBeginner · erector spinae, obliques, rhomboids, and trapezius
• Seated Alternate Thoracic Rotation On A ChairBeginner · erector spinae, obliques, rhomboids, and trapezius
• Front Plank To Toe TapIntermediate · abs, adductors, erector spinae, hamstrings, obliques, pectorals, and trapezius