Band Twist Up Down

Muscles worked

Setup

1. Secure a resistance band to a high point on a power rack, ideally above head height.
2. Stand perpendicular to the anchor point with feet slightly wider than shoulder-width apart.
3. Grasp the band handle or the band itself with both hands, extending your arms toward the anchor point.
4. Step away from the rack until there is light tension in the band at the starting position.

How to do it

1. Exhale as you pull the band diagonally across your body toward your opposite hip in a smooth, sweeping motion.
2. Rotate your torso and pivot your trailing foot (the one closest to the anchor) to allow for a full range of motion and protect your knees.
3. Inhale as you slowly return the band to the starting position, resisting the band's pull to maintain control.
4. Perform the movement at a 1-1-2 tempo (1 second to twist, 1 second pause, 2 seconds to return).

Form checklist

• Keep your arms relatively straight with only a slight bend in the elbows.
• Ensure the rotation comes from your midsection rather than just pulling with your arms.
• Pivot the back foot fully to keep your hips and knees aligned during the twist.
• Maintain a tall, upright posture and avoid leaning forward or rounding the spine.

Pro tips

• Focus on the 'mind-muscle connection' by imagining your obliques wringing out like a wet towel at the bottom of the movement.
• Keep your glutes engaged throughout the movement to provide a stable base for the rotation.

Make it harder

• Increase the resistance by stepping further away from the anchor point or using a thicker band.
• Add a three-second isometric hold at the point of maximum contraction near the opposite hip.

Frequently asked

What muscles does the band twist up down work?

The band twist up down primarily targets the abs and obliques, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the band twist up down?

The band twist up down uses resistance band.

Is the band twist up down good for beginners?

Yes. The band twist up down is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3/4 Sit-UpBeginner · abs and obliques
• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals