Off The Back Twist And Reach
Improves flexibility and strength in the lower back and glutes
BackBeginnerStrengthHinge
At a glance
| Muscles worked | Primary: erector spinae, glutes. Secondary: hamstrings, core |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Hinge |
| Sets & reps | 3 sets × 12 reps |
| Estimated calories burned | ~5 kcal |
| Equipment | None needed |
How to do it
- Step 1: Setup — stand with your feet shoulder-width apart, toes facing forward, and engage your core.
- Step 2: Initiation — hinge at the hips, keeping your back straight, and let your arms hang freely.
- Step 3: Main movement — twist your torso to one side, keeping your arms and legs straight, and reach for your toes.
- Step 4: End position — hold for a brief moment, squeezing your glutes and lower back muscles.
- Step 5: Return — slowly return to the starting position, keeping control throughout the movement.
- Step 6: Breathing reminder — exhale on extension and inhale on return to maintain a steady rhythm.
- Step 7: Safety note — avoid arching your back or using momentum, and focus on slow, controlled movements.
Coaching tips
Benefits
Improves flexibility and strength in the lower back and glutes
Common mistakes
Letting the back arch or using momentum instead of controlled movement
Make it harder
Increase the number of repetitions or sets as you build strength and endurance
Make it easier
Reduce the number of repetitions or sets if you're finding it too challenging
Breathing
Exhale on extension, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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