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Lower Back Bilateral Rotation

Lie on your back with knees bent and feet flat, let both knees fall together to one side while keeping your shoulders on the floor, breathe deeply, then switch.

30s each sideIntermediateLyingNo equipment

How to do the Lower Back Bilateral Rotation

  1. Lie on your back with knees bent and feet flat.
  2. Let both knees fall together to one side while keeping your shoulders on the floor.
  3. Breathe deeply.
  4. Then switch.

What it targets

Primary muscle groups: Lower Back, Hips, Core.

Commonly included in conservative-care programs for: Lower Back Pain, Sciatica, Herniated Disc.

Body Fix walks you through the Lower Back Bilateral Rotation with a guided timer, demo video, and progressions. Free on iOS.

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This page is for educational purposes and is not a substitute for medical advice, diagnosis, or treatment. See peer-reviewed sources for these recommendations, and always consult a qualified healthcare provider for new, severe, or persistent symptoms.