Bodyweight Standing Oblique Twist

Muscles worked

Setup

1. Stand with your feet shoulder-width apart and a slight bend in your knees to stabilize your base.
2. Place your hands behind your head with elbows wide, or extend your arms out to the sides at shoulder height.
3. Engage your core and stand tall, ensuring your weight is evenly distributed across both feet.

How to do it

1. Exhale as you rotate your torso to one side, focusing on moving from your ribs while keeping your hips facing forward.
2. Inhale as you return to the center starting position with a controlled tempo.
3. Repeat the movement to the opposite side, alternating sides for the duration of the set.
4. Maintain a steady rhythm, ensuring the rotation comes from the waist rather than swinging the arms.

Form checklist

• Keep your hips square and stationary; do not let them rotate with your upper body.
• Maintain an upright posture and avoid leaning forward or to the side during the twist.
• Keep your shoulders relaxed and away from your ears.
• Ensure your head moves in line with your chest to maintain neck alignment.

Pro tips

• Visualize your lower body being 'locked in concrete' to maximize the rotational tension in your obliques.
• Focus on the mind-muscle connection by squeezing your side abdominals at the peak of each rotation.

Make it harder

• Slow down the tempo significantly, holding the peak contraction for 2 seconds on each side.
• Perform the exercise while standing on one leg to add a significant balance and stability challenge.

Frequently asked

What muscles does the bodyweight standing oblique twist work?

The bodyweight standing oblique twist primarily targets the obliques, and also works the abs as secondary muscles.

What equipment do you need for the bodyweight standing oblique twist?

The bodyweight standing oblique twist requires no equipment — just your body weight.

Is the bodyweight standing oblique twist good for beginners?

Yes. The bodyweight standing oblique twist is a beginner-friendly movement and a strong foundation to build on.

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• 45 Degree Side BendIntermediate · obliques