Seated Spinal Circles
The Seated Spinal Circles mainly works the lower back and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Seated Spinal Circles Muscles Worked
Primary
Spinal Erectors (erector spinae); Obliques
Secondary
Abdominals (rectus abdominis); Lower Back (quadratus lumborum)
How to do the Seated Spinal Circles
Setup
Sit on a mat with your legs crossed in a comfortable position.
Place your hands on your knees to maintain stability.
Movement
Start by leaning your torso forward, hinging at the hips while keeping your spine straight.
Begin a circular motion by leaning toward one side, moving your torso back, and then toward the opposite side.
Imagine moving your ribcage around your pelvis as you complete the circle.
Keep your shoulders relaxed and maintain a consistent, controlled depth throughout the movement.
Perform the rotations for the specified time or number of repetitions in one direction before switching to the opposite direction.
Seated Spinal Circles FAQs
What muscles does the Seated Spinal Circles work?
The Seated Spinal Circles mainly works the lower back and core. The main muscles are the erector spinae and obliques.
What equipment do you need for the Seated Spinal Circles?
None. The Seated Spinal Circles is a bodyweight exercise, so you can do it anywhere.
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