About this exercise
A standing rotational mobility exercise using a stick held across the upper back to guide thoracic spine rotation, improving oblique flexibility and upper-body mobility while keeping the hips and lower body stationary.
Stick Standing Torso Twist
Step by step instructions, muscle activation and variants for the Stick Standing Torso Twist.
EasyObliques
How to Perform
- Stand with feet shoulder-width apart and place a stick across your upper back, holding each end
- Stand tall with a neutral spine and soft knees
- Keep your hips and feet facing forward throughout the movement
- Rotate your upper body smoothly to one side as far as comfortably possible
- Pause briefly, then rotate to the opposite side in a controlled manner
- Avoid twisting at the hips or shifting your weight from side to side
Muscle Activation
Primary
Obliques
Secondary
Core
Common Mistakes
Common mistakes content is coming soon.
About the Stick Standing Torso Twist
The Stick Standing Torso 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.