Thoracic Rotation (Half Kneeling)

How to do it

1. Kneel on one knee with the opposite foot planted in front, both knees bent to roughly 90 degrees.
2. Place both hands behind the head with the elbows out wide, keeping the spine tall.
3. Brace the core and rotate the torso toward the side of the front leg, following the elbow with the eyes.
4. Rotate as far as control allows without shifting the hips, then reverse back to the center start.
5. Exhale during the rotation and inhale while returning to center, keeping the movement smooth.
6. Complete all reps on one side before switching, keeping the rotation in the upper spine rather than the lower back.

Muscles worked

Related Core exercises