Bent Over Twist

Bent Over Twist


This exercise involves bending over and twisting the torso to work the muscles in the back and core. It can be done with or without weights and is great for improving posture and stability.

Muscle Group

Equipment Required

Bent Over Twist Instructions

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Hold a dumbbell or kettlebell in your right hand.
  3. Bend forward at the waist, keeping your back straight and your abs engaged.
  4. Bring the weight down towards your left foot, twisting your torso to the left.
  5. Pause for a moment, then return to the starting position.
  6. Repeat for the desired number of reps, then switch sides and repeat with the weight in your left hand.

Bent Over Twist Form & Visual

Bent Over Twist

Bent Over Twist Benefits

  • Strengthens the core muscles, including the obliques and lower back
  • Improves spinal mobility and flexibility
  • Stretches the hips, hamstrings, and glutes
  • Helps to improve posture and balance
  • Can be done with or without weights, making it accessible for all fitness levels

Bent Over Twist Muscles Worked

  • Obliques
  • Erector Spinae
  • Quadratus Lumborum
  • Glutes
  • Hamstrings

Bent Over Twist Variations & Alternatives

  • Bent Over Twist with Dumbbells
  • Bent Over Twist with Resistance Band
  • Bent Over Twist with Medicine Ball
  • Bent Over Twist on Stability Ball
  • Bent Over Twist with Barbell