Spine (Lumbar) - Rotation
Expert Advice
Keep your movements slow and controlled to prevent any strain or over-rotation of the spine. Focus on breathing deeply to enhance the stretch.
How-to-do Steps
- Sit on the ground with your legs extended in front of you.
- Bend one knee and place the foot flat on the ground on the outside of the opposite knee.
- Place the opposite elbow on the outside of the bent knee to help guide the twist.
- Gently rotate your torso towards the bent knee, using your elbow as leverage.
- Hold the stretch for 15-30 seconds, breathing deeply.
- Slowly return to the starting position and repeat on the other side.
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Muscles Worked
Spine (Lumbar) - Rotation primarily targets the Quads, Abs, with Stretching mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads50%
Abs50%
Equipment
Body Weight
Exercise Type
Stretching
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Spine (Lumbar) - Rotation work?
Spine (Lumbar) - Rotation primarily targets the Quads, Abs. It is classified as a Stretching exercise performed with Body Weight.
How many sets and reps should I do for Spine (Lumbar) - Rotation?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is Spine (Lumbar) - Rotation suitable for beginners?
Yes, Spine (Lumbar) - Rotation is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
