Spine Twist

Spine Twist


The Spine Twist is a Pilates exercise that involves twisting the torso while keeping the hips and legs stable. It helps to improve spinal mobility and strengthen the core muscles.

Muscle Group

Equipment Required

Spine Twist Instructions

  1. Start by sitting on the floor with your legs extended in front of you.
  2. Bend your right knee and place your foot on the outside of your left knee.
  3. Place your left hand on your right knee and your right hand behind you on the floor.
  4. Inhale and lengthen your spine.
  5. Exhale and twist your torso to the right, using your left hand to gently guide your knee further to the right.
  6. Hold the twist for a few breaths, then release and repeat on the other side.

Spine Twist Form & Visual

Spine Twist

Spine Twist Benefits

  • Improves spinal mobility and flexibility
  • Stretches the muscles of the back, hips, and obliques
  • Helps to relieve tension and tightness in the spine
  • Can improve posture and alignment
  • May help to alleviate lower back pain
  • Can be done seated or lying down, making it accessible for most people

Spine Twist Muscles Worked

  • Obliques
  • Transverse Abdominis
  • Erector Spinae
  • Quadratus Lumborum

Spine Twist Variations & Alternatives

  • Spine Twist with arms extended
  • Spine Twist with weights
  • Seated Spine Twist
  • Standing Spine Twist
  • Spine Twist on a stability ball