Bent Over Twist — how to, muscles worked, alternatives

How to do the Bent Over Twist

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

Full technique — 7 steps

Stand with feet wider than hip width apart and a slight bend in your knees.
Rest a light stick across your upper back and hold it with both hands wide.
Hinge at the hips until your torso is nearly parallel to the floor with your back flat.
Rotate your shoulders and ribcage to one side until the stick points toward the ceiling.
Keep your hips and legs still so the turn comes from your torso.
Rotate back through center and turn to the opposite side.
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

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 Beginner
This exercise Bent Over Twist Beginner
Harder Plank to Lunge with Rotation 35% of bodyweight

Too hard for now? Start with the Standing Thoracic Rotation.

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.