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Lying Side Stretch

Obliques Lower backGlutes Isolation Bodyweight
Demo (loops)

How to do it

Starting position

  1. Lie on your back on the floor.
  2. Spread both arms out to the sides and place them on the floor.
  3. Bend one knee.

Movement

  1. Slowly cross your bent knee over toward the floor on the opposite side.
  2. Keep both shoulders flat on the floor.
  3. Stop where your side stretches and repeat on the opposite side.

Breathing

Exhale as you cross over, and breathe slowly while holding.

Cautions

  • Bouncing with momentum strains your lower back.
  • If your shoulder lifts off too, the twist disappears.

Exercise info

Primary musclesObliques
Secondary musclesLower back · Glutes
EquipmentBodyweight
Movement patternStretching
Recommended time20 sec–45 sec (one side at a time)
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Related exercises

Standing Torso TwistSimilar exerciseSeated Spine TwistSimilar exerciseOverhead Lat StretchSimilar exerciseStick Standing Torso TwistSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.