Half-Kneeling Wall T-Spine Rotation

Technique

How to perform Half-Kneeling Wall T-Spine Rotation

1. Kneel beside a wall with one knee down and the other foot planted forward.
2. Keep your hips facing forward and hold your hands in front of your chest with elbows bent.
3. Turn your upper trunk toward the wall and reach the outer hand toward it.
4. Keep your pelvis steady and avoid leaning backward to extend the reach.
5. Return to the starting position under control.
6. Repeat on the other side.

Programming relevance

Muscles involved

Primary targets: External Oblique, Internal Oblique.