Supine Twist
Primary
Rehabilitation
Secondary
Lower Back, Obliques, Hips
Equipment
Bodyweight
Difficulty
Beginner
Type
Rotation
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Supine Twist is a rehabilitation rotational movement that primarily targets your rehabilitation. Use for lower back relief and mobility.
Everything You Need to Know About the Supine Twist
The Supine Twist is a good for beginners exercise that targets your Lower back and Obliques. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for lower back relief and mobility. This timing makes the most of your workout and helps you get better results. Who is this for? Anyone with lower back tightness. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Supine Twist
Primary
Secondary
Stabilizers
Supine Twist form guide
- 1
Lie on back with arms out to sides.
- 2
Bend knees and lift feet off floor.
- 3
Drop knees to one side toward floor.
- 4
Keep shoulders flat on ground.
- 5
Hold stretch then switch sides.
- 6
Breathe deeply into stretch.
What are the best tips for the Supine Twist?
Great for lower back relief.
Keep shoulders grounded.
Relax into the stretch.
What are common Supine Twist mistakes to avoid?
Shoulders lifting off floor.
Without proper shoulder positioning during the Supine Twist, your Lower back can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Forcing knees to floor.
Letting your knees collapse inward during the Supine Twist puts dangerous rotational force on your knee ligaments. Push your knees out over your toes throughout the movement.
Holding breath, which reduces blood flow and can cause dizziness.
Holding your breath incorrectly during the Supine Twist spikes your blood pressure and reduces core stability. Inhale during the eccentric (lowering) phase and exhale during the concentric (lifting) phase.
Is the Supine Twist right for you?
Anyone with lower back tightness.
How to Program the Supine Twist
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2-3 holds of 30-60 seconds each side.
What are good alternatives to the Supine Twist?
Knee to Chest Stretch
Cat Cow Stretch
Child Pose
Other Variations
- Straight Leg Twist
- Cross Body Twist
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Supine Twist — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep shoulders down.
- Dont force range.