Core · Bodyweight
Spine (Lumbar) - Rotation
How to do the spine (lumbar) - 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
Lie on your back with knees bent and arms out to the sides. Let both knees drop together toward one side while keeping your shoulders on the floor, feeling the rotation through the lower spine, then switch sides.
- 1Feel a gentle rotation and stretch through the lower back
- 2Keep both shoulders flat on the floor as the knees drop
- 3Let the breath ease you a little deeper each rep
Common mistakes
- Do not force the knees down; let them fall naturally
- Avoid lifting the opposite shoulder off the floor
- Do not crank the neck; let it stay neutral
Muscles worked
The spine (lumbar) - rotation mainly works the obliques, with the lower back assisting.
- ObliquesPrimary
- Lower BackSupport
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
Kovo programs the spine (lumbar) - 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.