Bent Over Twist

A dynamic rotational exercise that improves spinal mobility and core stability while engaging the hamstrings and lower back in a hinged position.

Exercise Details

Level
Beginner
Body Area
core
Type
core
Required Equipment
Bodyweight
Bodyweight-only
Target Muscle Groups
Primary
Back
Secondary
Abs

Setup

Stand with feet shoulder-width apart. Hinge at the hips with a flat back and arms extended to the sides. Keep a slight bend in the knees.

Instructions

1. Rotate your torso to touch one hand toward the opposite foot.
2. Return to center and rotate to the other side.
3. Keep your back flat throughout the movement.
4. Engage your core to protect the spine.
5. Control the rotation.

Common Mistakes

1. Rounding the lumbar spine.
2. Moving the hips.
3. Performing the twist too aggressively.

Alternative Exercises

Wipers
Intermediate / Bodyweight-only / Abs / isolation
An advanced rotational core exercise targeting the obliques and transverse abdominis. It builds extreme rotational control and stability.
View more
Weighted Crunch
Intermediate / Dumbbells / Abs / core
A resistance-based abdominal exercise designed to build muscle thickness. Adding weight forces the rectus abdominis to work harder against gravity for maximum hypertrophy.
View more

Explore by Muscle Groups

Abductors Abductors
Abs Abs
Adductors Adductors
Back Back
Biceps Biceps
Calves Calves
Chest Chest
Forearms Forearms
Glutes Glutes
Hamstrings Hamstrings
Lower Back Lower Back
Quads Quads
Shoulders Shoulders
Trapezius Trapezius
Triceps Triceps

Explore by Equipment

Ab Bench Ab Bench
Accessories
Barbell Barbell
Bodyweight-only Bodyweight-only
BOSU Balance Trainer BOSU Balance Trainer
Box Box
Cable Crossover Machine Cable Crossover Machine
Cable Machine
Cable Machine with Rope Attachment Cable Machine with Rope Attachment
Captain's Chair Captain's Chair
Dumbbells Dumbbells
EZ Bar EZ Bar
Free Weights
Handle Bands Handle Bands
Hi-Lo Cable Machine Hi-Lo Cable Machine
Kettlebell Kettlebell
Lat Pulldown Machine Lat Pulldown Machine
Leverage Machine Leverage Machine
Loop Bands Loop Bands
Mini Loop Bands Mini Loop Bands
No Equipment
Pull-up Bar Pull-up Bar
Resistance Bands
Rings Rings
Seated Cable Row Machine Seated Cable Row Machine
Sled Machine Sled Machine
Smith Machine Smith Machine
Stability (Swiss) Ball Stability (Swiss) Ball