Seated Desk Spiral
Improves flexibility and range of motion in the lower back and glutes
Mobility & StretchingAdvancedMobilityRotation
At a glance
| Muscles worked | Primary: Lower back and glutes. Secondary: core stabilizers |
|---|---|
| Muscle group | Mobility & Stretching |
| Difficulty | Advanced |
| Type | Mobility · Rotation |
| Sets & reps | 4 sets × 10 each side |
| Estimated calories burned | ~30 kcal |
| Equipment | None needed |
How to do it
- Step 1: Sit with good posture and feet flat on the floor
- Step 2: Place hands on the knees with fingers spread wide
- Step 3: Engage the core and slowly start twisting the torso to one side
- Step 4: Keep the arms straight and let the shoulders roll with the twist
- Step 5: Return to the starting position and repeat on the other side
- Step 6: Remember to breathe naturally and avoid jerky movements
- Step 7: Avoid straining the neck or back
Coaching tips
Benefits
Improves flexibility and range of motion in the lower back and glutes
Common mistakes
Not keeping the feet flat on the floor or letting the knees extend past the toes
Make it harder
Increase the depth of the spiral motion
Make it easier
Start with smaller spirals and gradually increase the amplitude
Breathing
Inhale as you twist, exhale as you return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 sets × 20-30s each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.