How to do Modified Seated Twist
On the floorHoldBoth sidesIntermediate
Modified Seated Twist is a on the floor stretch for your glutes, hips and it band. Do it on one side, then switch.
Step by step
- 1Sit with your legs out long.
- 2Fold your left leg in, bend your right knee and step your right foot across.
- 3Then hook your left elbow outside your right knee and twist to the right.
What you should feel
Breathe in… and sit a little taller.
Form tips
- Inhale to lengthen, exhale to turn. Press the elbow into the knee for leverage. Both sit bones stay heavy.
- Breathe out… and soften into the twist.
- Let your shoulders stay low and easy.
Make it easier
If your back is sensitive, hug your right knee instead of twisting.
Coming out of it
On your next exhale… unwind gently… and stretch your legs out long.
Muscles it works
Move slowly and stop if anything hurts. This is general guidance, not medical advice; check with a professional if you're injured or recovering.
Do Modified Seated Twist with a coach
In BendEase, a voice coach talks you into Modified Seated Twist, cues you through the hold and tells you when to switch sides, while the guided video shows you exactly how. It's built into routines for your glutes and hips.
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