How to do Laying Spinal Twist

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Difficulty: Easy

Impact Level: Low

Target Body Parts: abs, lower back, glutes, hamstrings


Start by lying down on your back with your legs stretched out on the floor. Spread your arms out away from your sides and keep them pressed into the floor for support.

Then raise your right leg straight up towards the ceiling, keeping it as straight as possible, and then lower it across your body towards the floor on the left. Be sure to lower it with control rather than just letting it drop with gravity as this may strain your back. At the same time, allow your hips to rotate and your spine to twist. Your foot should hover just off the floor.

Hold this position for a few seconds, then raise your leg back up to centre, before returning it to the start position. Repeat this sequence with your left leg raising up and then lowering it across your body to the right.

How to make Laying Spinal Twist easier

If you find this too intense or you find your hamstrings are too tight to allow you to keep your leg straight, try this exercise with a 90 degree bend at the knee on the raised leg. Check out our Bent Leg Twist and Half Spinal Twist exercises.

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