How to do the Twisting Back Extension
- Set up on the 45-degree bench, heels hooked, hands behind your head.
- Bend forward at the hips, lowering your torso over the pad.
- Rise and turn your chest toward one side until your body is straight.
- Lower under control and turn to the other side on the next rep.
Full technique — 6 steps
- Set the pad so it supports your upper thighs while your hips can bend freely.
- Hook your heels under the roller and place your hands behind your head, elbows out.
- Lower your torso over the front of the pad by bending at the hips.
- Raise your torso and turn your chest toward one side as you rise.
- Finish when your torso is in line with your legs, without leaning back past that line.
- Lower back down under control, then turn toward the other side on the next rep.
Common mistakes
- Hyperextending past neutral at top
- Swinging up with momentum
- Pulling on the head with the hands
- Turning the head instead of the torso
- Pad placed too high on hips
Form cues
- Keep neck neutral
- Turn as you rise
- Stop at body line
- Alternate sides each rep
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Medicine ball
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 Tall Kneeling Dumbbell Woodchop
- Easier Half Kneeling Dumbbell Low-to-High Woodchop
- This exercise Twisting Back Extension
- Harder Tall Kneeling Landmine Rotation
Too hard for now? Start with the Half Kneeling Dumbbell Low-to-High Woodchop.
Quick answers
What muscles does the Twisting Back Extension work?
Primary: Lower back 9/10, Obliques 8/10. Also works: Abs 4/10.
When should I do the Twisting Back Extension in a workout?
Accessory. Goes after the main lifts. ≈ 6 min with rest.
How many sets and reps of the Twisting Back Extension?
Strength: 3 sets of 8–10 reps, rest 1 min 30 s, 2–3 reps in reserve. Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.
What can I do instead of the Twisting Back Extension?
Medicine ball: Half Kneeling Medicine Ball Woodchop.
What is an easier version of the Twisting Back Extension?
Half Kneeling Dumbbell Low-to-High Woodchop (Beginner), Tall Kneeling Dumbbell Woodchop (Beginner).
What is a harder version of the Twisting Back Extension?
Tall Kneeling Landmine Rotation (Intermediate).
