Weighted Lying Twist
Description
The weighted lying twist is performed lying with your upper back on a stability ball, feet on the floor, and hips bridged up. You hold a weight plate or dumbbell with arms extended straight up and rotate your torso side to side. The ball surface and bridge position combine to heavily challenge the obliques and core stabilizers.
Equipment Required
Weighted Lying Twist Instructions
- Sit on a stability ball. Walk your feet forward and roll down until your upper back and shoulders rest on the ball.
- Bridge your hips up so your body is straight from knees to shoulders.
- Hold a weight plate or dumbbell with both hands, arms extended straight up above your chest.
- Rotate your torso to the right, rolling onto your right shoulder on the ball.
- Continue rotating until your arms point to the right side.
- Rotate back through center and to the left.
- Continue alternating for 10 to 15 reps per side.
- Maintain the bridge throughout. Use moderate weight.
Weighted Lying Twist Form & Visual
Weighted Lying Twist Benefits
- Loaded oblique rotation on an unstable surface
- Bridge position engages the glutes and hamstrings
- Develops rotational core strength
- Ball surface adds instability
- Excellent full-body core exercise
- Easy to scale with weight
Weighted Lying Twist Muscles Worked
- Internal and external obliques
- Rectus abdominis
- Gluteus maximus (bridge hold)
- Hamstrings (bridge hold)
- Anterior deltoid (weight hold)
Weighted Lying Twist Variations & Alternatives
- Russian Twist (floor)
- Cable Twist
- Stability Ball Crunch
- Stability Ball Pass
- Seated Oblique Twist
