Seated Twist

Improves spinal mobility and oblique strength. The seated position stabilizes the pelvis, ensuring the rotation comes from the thoracic spine.

Exercise Details

Level: Beginner
Body Area: core
Type: core

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Back

Secondary

Abs

Setup

Sit on the floor with knees bent and feet flat. Lean back slightly to engage the core. Hold your hands together.

Instructions

1. Rotate your torso from side to side in a controlled motion.
2. Follow your hands with your eyes.
3. Keep your back straight and chest lifted.
4. Maintain tension in the obliques.
5. Control the tempo.

Common Mistakes

1. Rounding the spine.
2. Rotating only the arms.
3. Moving the legs.

Alternative Exercises

Wipers

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Wide Grip Behind the Neck Pulldown

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Wide Grip Behind the Neck Pull-Up

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Wide Grip Pull-Up

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Weighted Lying Twist

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A rotational core exercise that targets the internal and external obliques. It is essential for developing rotational power and improving lateral spinal stability.

Weighted Crunch

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Vertical Leg Raise

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Underhand Pulldown

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A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.