WorkoutShow
Bent over twist Drag to rotate
Core & Abs

How to do Bent over twist

Bent-Over Twists primarily target the obliques (internal and external), while also engaging the erector spinae (lower back), glutes, hamstrings, and deep core muscles for stabilization, promoting core strength and rotational control.

Difficulty
Beginner
Equipment
None or Light Dumbbell/Stick
Sets & reps
3 sets of 20 twists

Target muscles

  • Obliques
  • Erector Spinae (Lower Back)

Also works

  • Glutes (for stabilization)
  • Hamstrings (for stabilization)
  • Latissimus Dorsi
PrimarySecondary
Technique

Step-by-step instructions

  1. Stand with your feet shoulder-width apart, knees slightly bent.
  2. Hinge at your hips to bend over, keeping your back straight (aim for torso parallel to the floor if possible).
  3. Extend your arms out to the sides at shoulder height, or place hands behind your head.
  4. Keeping your lower body stable, rotate your torso to the right, then to the left.
  5. Focus on initiating the twist from your core, not your arms or shoulders.
  6. Move in a controlled manner.

Common mistakes

  • Rounding the lower back instead of keeping it straight.
  • Twisting primarily from the shoulders instead of the torso.
  • Moving too quickly with uncontrolled momentum.
  • Allowing hips to sway excessively.

Benefits

  • Strengthens oblique muscles.
  • Improves rotational mobility and strength of the torso.
  • Engages lower back muscles for stability.
  • Can help with dynamic balance.

Improving Rotational Strength with Bent-Over Twists

The bent-over twist is a dynamic exercise that targets the obliques and improves rotational core strength and flexibility in the torso and lower back.

Keep going

More Core & Abs exercises

Leg raises

Leg raises primarily target the hip flexors and abdominal muscles, including the rectus abdominis and obliques.

Intermediate Rectus Abdominis (Lower)

Opposite Arm to Leg Crunch

Opposite Arm to Leg Crunch primarily targets the core muscles, including the rectus abdominis, obliques, and hip flexors, promoting overall core stability and strength.

Intermediate Rectus Abdominis

V-ups

V-ups primarily target the abdominal muscles, including the rectus abdominis (six-pack muscles), transverse abdominis, and obliques, while also engaging the hip flexors and lower back to a lesser extent.

Advanced Rectus Abdominis

Plank

The plank exercise primarily targets the core muscles, including the rectus abdominis, transverse abdominis, obliques, and erector spinae. It also engages the shoulders, arms, and glutes for stability.

Beginner Transverse Abdominis

Side plank

Side plank primarily targets the muscles of the core, including the obliques, transverse abdominis, and quadratus lumborum, while also engaging the glutes, shoulders, and hips for stability and balance.

Intermediate Obliques

Bicycle crunch

Bicycle crunches primarily target the rectus abdominis (six-pack muscles) along with the obliques (side abdominals), hip flexors, and lower back muscles, providing a comprehensive core workout.

Intermediate Rectus Abdominis

Crunches

Crunches curl the shoulders off the floor to strengthen the rectus abdominis, the classic six-pack muscle.

Beginner Rectus Abdominis

Sit-Ups

Sit-ups raise the whole torso from lying to sitting, working the abs and hip flexors through a full range of motion.

Intermediate Rectus Abdominis
Train Bent over twist in 3D