Standing Trunk Rotation
A standing warm-up where the torso rotates side to side with the arms relaxed, loosening the spine and hips.
Primary muscles
- Obliques
Secondary muscles
- Lower Back (Erector Spinae)
- Lats (Latissimus Dorsi)
- Sets
- 1–2
- Reps
- 10–15 per side
- Rest
- 0–15s
How to perform
Main muscles working (thicker lines)
Starting position
Standing with feet shoulder-width apart, knees soft and arms bent or crossed at chest height.
Rotate your torso to one side, letting your eyes follow.
Allow the back heel to pivot slightly as you turn.
Rotate smoothly to the other side.
Continue alternating, gradually increasing the range.
Breathing: Breathe naturally with the rhythm of the turns.
Coaching tips
Stay tall
Turn from the ribs, not just the arms
Start small and build range
Common mistakes
Swinging with too much momentum
Locking the knees
Slouching forward
Safety notes
Keep the rotation controlled and comfortable.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.