Bent over twist
Quick Overview
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 (Bodyweight) or Light Dumbbell/Stick
Target Muscles
- Obliques
- Erector Spinae (Lower Back)
Secondary Muscles
- Glutes (for stabilization)
- Hamstrings (for stabilization)
- Latissimus Dorsi
How to Perform
- Stand with your feet shoulder-width apart, knees slightly bent.
- Hinge at your hips to bend over, keeping your back straight (aim for torso parallel to the floor if possible).
- Extend your arms out to the sides at shoulder height, or place hands behind your head.
- Keeping your lower body stable, rotate your torso to the right, then to the left.
- Focus on initiating the twist from your core, not your arms or shoulders.
- Move in a controlled manner.
Common Mistakes to Avoid
- 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 of Bent over twist
- Strengthens oblique muscles.
- Improves rotational mobility and strength of the torso.
- Engages lower back muscles for stability.
- Can help with dynamic balance.