Obliques · Isolation movement

Seated Spinal Twist

A isolation exercise that targets the obliques with secondary work in back, glutes. Performed with bodyweight.

Primary muscle

Obliques

Secondary muscles

Back, Glutes

Equipment

Bodyweight

Difficulty

Beginner

How to perform the Seated Spinal Twist

Sit tall with both legs extended, then bend one knee and plant that foot outside the opposite thigh.
Place the opposite elbow on the outside of the raised knee and rest the other hand on the floor behind you for support.
Sit up out of any slump, then rotate the torso toward the back hand, using the elbow to gently deepen the twist.
Turn from the mid-back rather than cranking the neck, feel the stretch across the obliques and spine, then switch sides.

Suggested working range: 20–45 reps. Default progression: manual.

•Cranking the neck around to chase more range instead of rotating from the mid-back.
•Slumping the spine so the twist compresses the back rather than lengthening and rotating it.
•Wrenching hard against the knee with the elbow instead of easing gradually into the twist.