How to do the Supine Spinal Twist
Step by step
- Lie on your back and bend one knee up toward your chest.
- Guide that knee across your body toward the floor with the opposite hand.
- Keep both shoulders pressed down on the floor and turn your gaze the other way.
- Breathe slowly, let the knee settle, then switch sides.
The thing people get wrong
Keep both shoulders on the floor - it is fine if the knee does not reach the ground, the twist matters more than the depth.
Coaching cue
Let the top knee get heavy and drop a little further with each breath out instead of forcing it.
Make it easier or harder
- Easier: Put a cushion under the crossing knee so it has somewhere to rest.
- Harder: Straighten the top leg as it crosses over for a longer stretch.
Muscles worked
- Primary: Core, Glutes
- Secondary: Upper Back
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.