Band Seated Twist

Band Seated Twist


This exercise involves sitting on the ground with your legs extended and twisting your torso to one side while holding a resistance band. It targets the oblique muscles and improves core strength and flexibility.

Muscle Group

Equipment Required

Band Seated Twist Instructions

  1. Start by sitting on the floor with your legs extended in front of you.
  2. Bend your knees and place your feet flat on the floor.
  3. Place your hands behind your hips with your fingers pointing towards your feet.
  4. Engage your core and lift your feet off the floor, balancing on your sit bones.
  5. Slowly twist your torso to the right, bringing your left elbow to the outside of your right knee.
  6. Hold the twist for a few breaths, feeling the stretch in your spine and obliques.
  7. Slowly return to center and repeat the twist on the other side, bringing your right elbow to the outside of your left knee.
  8. Continue alternating sides for several repetitions.
  9. When you’re finished, lower your feet back to the floor and release your hands from behind your hips.

Band Seated Twist Form & Visual

Band Seated Twist

Band Seated Twist Benefits

  • Strengthens the oblique muscles
  • Improves spinal mobility and flexibility
  • Enhances core stability and balance
  • Increases range of motion in the hips and lower back
  • Can be modified for different fitness levels and abilities

Band Seated Twist Muscles Worked

  • Obliques
  • Transverse abdominis
  • Erector spinae
  • Quadratus lumborum

Band Seated Twist Variations & Alternatives