# Bent Over Twist

A hinged trunk rotation with a light stick across the upper back. Works the obliques and loosens the upper back, and is often used as a warm-up drill.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/bent-over-twist/video/male.mp4
- HTML: https://seto.fit/exercises/bent-over-twist/

## Muscles worked

- Obliques: 8/10
- Lower back: 5/10
- Abs: 3/10

## How to do the Bent Over Twist

1. Stand with feet wide, a stick across your upper back.
2. Hinge forward until your torso is nearly parallel to the floor.
3. Turn your torso to one side until the stick points up.
4. Rotate back through center and turn to the other side.

### Full technique — 7 steps

1. Stand with feet wider than hip width apart and a slight bend in your knees.
2. Rest a light stick across your upper back and hold it with both hands wide.
3. Hinge at the hips until your torso is nearly parallel to the floor with your back flat.
4. Rotate your shoulders and ribcage to one side until the stick points toward the ceiling.
5. Keep your hips and legs still so the turn comes from your torso.
6. Rotate back through center and turn to the opposite side.
7. Keep alternating sides at a controlled pace without standing up.

## Common mistakes

- Rounding the lower back
- Standing up during each rep
- Rotating the pelvis open
- Using torso swing for momentum
- Only moving the arms

## Form cues

- Stay hinged throughout
- Rotate through the torso
- Keep back flat
- Slight knee bend
- Lower under control

## How much to do

- **Strength**: 1–2 sets of 8–12 reps · rest 30 s · 6 reps in reserve · lower 1 s, lift 1 s
- **Muscle growth**: 1–2 sets of 10–15 reps · rest 30 s · 6 reps in reserve · lower 1 s, lift 1 s
- **Endurance**: 2–3 sets of 15–20 reps · rest 30 s · 5–6 reps in reserve · lower 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Standing Thoracic Rotation](https://seto.fit/exercises/standing-thoracic-rotation/) — Beginner
- **This exercise: Bent Over Twist — Beginner**
- Harder: [Plank to Lunge with Rotation](https://seto.fit/exercises/plank-to-lunge-with-rotation/) — 35% of bodyweight

## Quick answers

### What muscles does the Bent Over Twist work?

Primary: Obliques 8/10. Also works: Lower back 5/10, Abs 3/10.

### When should I do the Bent Over Twist in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Bent Over Twist?

Strength: 1–2 sets of 8–12 reps, rest 30 s, 6 reps in reserve. Muscle growth: 1–2 sets of 10–15 reps, rest 30 s, 6 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 30 s, 5–6 reps in reserve.

### What is an easier version of the Bent Over Twist?

Standing Thoracic Rotation (Beginner).

### What is a harder version of the Bent Over Twist?

Plank to Lunge with Rotation (35% of bodyweight).

How we rate exercises: https://seto.fit/guides/methodology/

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