Bent Over Twist

Enhance spinal mobility and target your obliques with the Bent Over Twist. This bodyweight stretch improves core flexibility and posture.

BeginnerWaist Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 10s

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Variations of Bent Over Twist

Compound

Lever Twist

Waist · Obliques · Leverage machine

Intermediate

Isolation

Lever Seated Twist

Waist · Obliques · Leverage machine

Intermediate

Description

The Bent Over Twist is a simple stretching exercise that targets the lower back and obliques. It is performed by standing with the feet shoulder-width apart, bending the knees slightly, and twisting the torso from side to side.

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How to do Bent Over Twist

01
Setup
Stand with feet hip-width apart, knees slightly bent, and hands either on your hips or clasped in front of your chest. Maintain a tall posture with a neutral spine.
02
Setup
Slightly bend forward at your hips, keeping your back straight and core engaged, creating a mild hinge from your waist.
03
Exhale and slowly rotate your torso to one side, leading with your rib cage while keeping your hips relatively stable and facing forward.
04
Inhale as you return to the center, then exhale and rotate to the opposite side, feeling the stretch in your obliques and lower back.
05
Continue alternating sides in a controlled, fluid motion, focusing on the rotation coming from your mid-back and waist, not just your shoulders.

Tips

Focus on initiating the twist from your obliques and upper spine, rather than just swinging your arms or shoulders.
Keep your hips as still as possible throughout the movement to maximize the stretch and engagement in your obliques.
Control your breathing: exhale as you twist to deepen the rotation and inhale as you return to the center.
Perform the movement slowly and deliberately, only twisting as far as your comfortable range of motion allows without pain.

Common mistakes

Swinging arms to generate momentum reduces oblique engagement; instead, keep your arms stable and initiate the twist from your core.
Allowing excessive hip rotation diminishes the stretch on the obliques; focus on keeping your hips relatively squared forward.
Bending too far forward or rounding the back puts undue stress on the lower back; maintain a slight hip hinge with a straight, neutral spine throughout the exercise.

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Questions

What muscles does Bent Over Twist work?

Bent Over Twist primarily targets Obliques. Secondary muscles include Rectus Abdominis.

Is Bent Over Twist good for beginners?

Bent Over Twist is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Bent Over Twist?

You need Body weight to perform Bent Over Twist. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Bent Over Twist?

Focus on initiating the twist from your obliques and upper spine, rather than just swinging your arms or shoulders. Keep your hips as still as possible throughout the movement to maximize the stretch and engagement in your obliques. Control your breathing: exhale as you twist to deepen the rotation and inhale as you return to the center. Perform the movement slowly and deliberately, only twisting as far as your comfortable range of motion allows without pain.

What are common mistakes when doing Bent Over Twist?

Swinging arms to generate momentum reduces oblique engagement; instead, keep your arms stable and initiate the twist from your core. Allowing excessive hip rotation diminishes the stretch on the obliques; focus on keeping your hips relatively squared forward. Bending too far forward or rounding the back puts undue stress on the lower back; maintain a slight hip hinge with a straight, neutral spine throughout the exercise.