Medicine Ball Split Stance Torso Twist

Muscles worked

Setup

1. Stand approximately two feet in front of a flat bench, holding a medicine ball with both hands at chest height.
2. Reach one foot back and place the top of your foot (laces down) securely on the bench.
3. Position your front foot forward enough so that your front shin remains nearly vertical when you lower into a lunge.
4. Engage your core and find your balance, keeping your chest tall and shoulders retracted.

How to do it

1. Inhale and lower your hips toward the floor until your front thigh is parallel to the ground, keeping your weight centered in your front heel.
2. At the bottom of the lunge, exhale and rotate your torso and the medicine ball slowly over your front leg.
3. Inhale as you rotate back to the center, maintaining a stable lower body throughout the movement.
4. Drive through your front heel to return to the starting standing position, maintaining a controlled 2-1-2 tempo.

Form checklist

• Keep the medicine ball close to your sternum to maintain better control and spinal alignment.
• Ensure your front knee stays tracked over your second toe and does not cave inward during the twist.
• Rotate from the mid-back (thoracic spine) rather than just moving your arms across your body.
• Keep your hips square to the front; do not let the pelvis rotate with the shoulders.
• Maintain an upright torso throughout the entire movement to avoid excessive lower back strain.

Pro tips

• Squeeze the glute of your back leg throughout the set to provide a more stable base for the rotational phase.
• Focus on the 'mind-muscle connection' by imagining you are wringing out a towel with your obliques as you reach the peak of the rotation.

Make it harder

• Extend your arms fully in front of you while holding the medicine ball to increase the rotational lever arm and core demand.
• Add a 'pulse' at the bottom of the lunge before performing the twist to increase time under tension for the quadriceps.

Frequently asked

What muscles does the medicine ball split stance torso twist work?

The medicine ball split stance torso twist primarily targets the abs, glutes, obliques, and quadriceps, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the medicine ball split stance torso twist?

The medicine ball split stance torso twist uses medicine ball.

Is the medicine ball split stance torso twist good for beginners?

The medicine ball split stance torso twist is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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