Core · Bodyweight
Kneeling Thoracic Rotation
How to do the kneeling thoracic rotation, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Start on all fours, then place one hand behind your head with that elbow tucked toward the opposite arm. Rotate your upper back to open that elbow up toward the ceiling, follow it with your eyes, then return and repeat before switching sides.
- 1A gentle opening across your chest and upper back as you rotate up
- 2The twist coming from your mid-back, not your lower back
- 3Your ribcage expanding as you breathe into the rotation
Common mistakes
- Letting your hips rock or shift to force more range
- Cranking your neck to look further than your shoulders turn
- Arching your lower back instead of keeping it neutral
Muscles worked
The kneeling thoracic rotation mainly works the obliques, with the mid traps assisting.
- ObliquesPrimary
- Mid TrapsSupport
- Upper TrapsMinor
- Lower TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
- Rear DeltsMinor
Kovo programs the kneeling thoracic rotation 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.