Kneeling Thoracic Rotation
Expert Advice
Keep your movements slow and controlled to maximize the stretch and rotation in your thoracic spine.
How-to-do Steps
- Start in a kneeling position with your buttocks resting on your heels.
- Place one hand behind your head and extend the other out in front of you.
- Rotate your upper body, bringing your elbow towards the opposite hand.
- Rotate back to the starting position.
- Repeat for the desired number of repetitions before switching sides.
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Muscles Worked
Kneeling Thoracic Rotation primarily targets the Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes100%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Kneeling Thoracic Rotation work?
Kneeling Thoracic Rotation primarily targets the Glutes. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Kneeling Thoracic Rotation?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Kneeling Thoracic Rotation suitable for beginners?
Yes, Kneeling Thoracic Rotation is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
