Bent Over Twist
Description
The bent over twist is a dynamic standing stretch where you hinge forward at the hips into a forward fold, then twist your torso side to side, reaching one hand toward the opposite foot. It combines a hamstring stretch with thoracic spine rotation in one efficient movement.
Muscle Group
Equipment Required
Bent Over Twist Instructions
- Stand with feet wider than shoulder-width apart.
- Hinge forward at the hips into a flat-back forward fold. Let your hands hang toward the floor.
- Reach your right hand toward your left foot, twisting your torso to the left.
- Extend your left arm up toward the ceiling, opening your chest.
- Look up at your left hand. Feel the stretch through your right side body, hamstrings, and obliques.
- Return to center, then twist to the right — left hand toward right foot, right arm toward ceiling.
- Continue alternating sides for 10 to 15 reps total.
- Move with control and breath.
Bent Over Twist Form & Visual
Bent Over Twist Benefits
- Combines hamstring stretch with thoracic rotation
- Excellent dynamic warm-up
- Improves spinal flexibility
- No equipment needed
- Quick and accessible
- Builds coordination and rhythm
Bent Over Twist Muscles Worked
- Hamstrings
- Erector spinae
- Obliques (rotation)
- Thoracic spine rotators
- Latissimus dorsi
Bent Over Twist Variations & Alternatives
- Side-to-Side Toe Touch
- Standing Back Rotation Stretch
- World’s Greatest Stretch
- Revolved Triangle Pose (static yoga version)
- Forward Fold with Twist Hold
