Exercise guide
Stick Standing Torso Twist
- Beginner
- Compound
- Rep-based
- Waist
This exercise improves thoracic mobility and targets the obliques by using a stick to maintain shoulder alignment during rotation. It is highly effective for developing core control and spinal flexibility while isolating the rotational function of the midsection.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and a slight bend in your knees.
- Place a light stick or broomstick across your upper traps, ensuring it does not rest on your neck.
- Drape your arms over the stick and hold it lightly near the ends to keep your chest open and shoulders retracted.
- Engage your core and fix your gaze straight ahead to maintain a neutral cervical spine.
How to do it
- Exhale and slowly rotate your torso to one side as far as your mobility allows without moving your hips.
- Pause for a split second at the peak of the rotation to emphasize the oblique contraction.
- Inhale as you return to the center starting position with a controlled tempo.
- Repeat the movement on the opposite side, alternating back and forth in a smooth, rhythmic motion.
Form checklist
- Keep your hips and pelvis facing forward; do not let them rotate with your upper body.
- Maintain a tall, upright posture throughout the set without leaning in any direction.
- Ensure the rotation originates from the waist rather than pulling on the stick with your arms.
- Keep your feet firmly planted and avoid letting your knees cave inward.
Pro tips
- Squeeze your glutes throughout the set to 'lock' your pelvis in place, which forces the obliques to handle the entire rotational load.
- Visualize your spine as a fixed central axis that your ribcage is rotating around to improve mind-muscle connection.
Make it harder
- Perform the exercise while seated on a bench or stool to completely eliminate the ability of the legs and hips to assist.
- Incorporate a 'double-pulse' at the end of each rotation to increase time under tension for the obliques.
Frequently asked
- What muscles does the stick standing torso twist work?
- The stick standing torso twist primarily targets the obliques, and also works the erector spinae, glutes, and quadriceps as secondary muscles.
- What equipment do you need for the stick standing torso twist?
- The stick standing torso twist uses dumbbell.
- Is the stick standing torso twist good for beginners?
- Yes. The stick standing torso twist is a beginner-friendly movement and a strong foundation to build on.