Kneeling Back Rotation
Expert Advice
Focus on rotating from your thoracic spine, not just your shoulders, to maximize the stretch and strengthen the core.
How-to-do Steps
- Kneel on the floor with your buttocks resting on your heels.
- Place your hands behind your head with elbows wide.
- Rotate your upper body to one side, leading with your elbow, while keeping your hips facing forward.
- Return to the center and then rotate to the other side.
- Repeat the rotation for the desired number of repetitions on each side.
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Muscles Worked
Kneeling Back Rotation primarily targets the Shoulders, Abs, Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders33%
Abs33%
Traps34%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Kneeling Back Rotation work?
Kneeling Back Rotation primarily targets the Shoulders, Abs, Traps. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Kneeling Back Rotation?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Kneeling Back Rotation suitable for beginners?
Kneeling Back Rotation is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
