Core · Bodyweight
Kneeling T Spine Mobility
How to do the kneeling t spine mobility, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Start on all fours, then sit your hips back toward your heels and place one hand behind your head. Rotate that elbow down and under, then open it up toward the ceiling, following the elbow with your eyes to rotate through your upper back. Repeat for reps, then switch sides.
- 1Feel the rotation come from your upper back, not your lower back
- 2Open the chest and reach the elbow toward the ceiling at the top
- 3Keep your hips sitting back and steady so only your torso turns
Common mistakes
- Do not force the rotation from your neck or lower back
- Avoid letting your hips shift side to side as you turn
- Do not rush; move smoothly through the full range each rep
Muscles worked
The kneeling t spine mobility mainly works the upper abs, with the obliques and mid traps assisting.
- Upper AbsPrimary
- ObliquesSupport
- Mid TrapsSupport
- Mid ChestMinor
- LatsMinor
- Lower BackMinor
- Upper TrapsMinor
- Lower TrapsMinor
- Lower AbsMinor
- Rear DeltsMinor
- External RotatorsMinor
Kovo programs the kneeling t spine mobility for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.