Bent-Over Twist - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Bent-Over Twist

Step by step instructions, muscle activation and variants for the Bent-Over Twist.

EasyObliques

About this exercise

The bent-over twist is a bodyweight rotational exercise performed in a hip-hinged position that targets the obliques and core. By maintaining a flat back while rotating the upper body side to side, you build rotational strength and spinal mobility in the transverse plane.

How to Perform

  • Stand with feet hip-width apart and hinge at the hips until your torso is roughly parallel to the floor
  • Keep your back flat, knees slightly bent, and arms extended in front of or out to the sides
  • Brace your core and rotate your upper body to the right as far as comfortably possible, keeping hips square
  • Return to center with control, then rotate to the left
  • Continue alternating sides in a slow, deliberate rhythm for the desired number of repetitions

Muscle Activation

Primary
Obliques
Secondary
Abs

Common Mistakes

Common mistakes content is coming soon.

About the Bent-Over Twist

The Bent-Over Twist is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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