Standing Wall Rotation
A controlled twist from the ribs that works your waist and frees up a stiff upper back.
- Level
- Beginner
- Format
- Reps
- Tempo
- 4s turn · 4s return
- Targets
- Core & belly
Set up
Stand with your back a foot from the wall, feet planted, arms folded at chest height.
How to do it well
- 1
Turn from your ribs, not your hips — the hips stay facing forward.
- 2
Go only as far as you can without a foot moving.
- 3
Return through the middle rather than swinging past it.
The cue you’ll hear most
“Turn from your ribs. Hips stay facing forward.”
The single most common fault on this move — your voice coach calls it out a quarter of the way into every interval.
Make it easier
Rotate through a smaller range and hold the wall for reference.
Make it harder
Reach the arms long as you turn, and pause for two seconds at the end of the range.
