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Exercise 2329 · REF 2jl9K55

Spine Twist exercise animation

Spine Twist

Category
Waist
Equipment
Body Weight
Target
Abs

A controlled rotational stretch through the spine and obliques, usually done seated or lying down, that restores rotational range of motion that heavy sagittal-plane lifting like squats and presses rarely uses. It's a mobility move more than a strength builder, worth adding for anyone whose training is otherwise all forward-and-back movement. Keep the hips anchored so the rotation actually comes from the spine, not the legs.

How to Do the Spine Twist

  1. Sit on the ground with your legs extended in front of you.
  2. Bend your knees and place your feet flat on the ground, hip-width apart.
  3. Place your hands behind your head with your elbows pointing outwards.
  4. Engage your abs and slowly twist your torso to the right, bringing your right elbow towards your left knee.
  5. Pause for a moment at the end of the twist, then slowly return to the starting position.
  6. Repeat the twist to the left side, bringing your left elbow towards your right knee.
  7. Continue alternating sides for the desired number of repetitions.

Muscles Worked

The Spine Twist primarily targets the Abs, with Obliques as the primary synergist muscle group, along with the Lower Back.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Spine Twist work?
The Spine Twist primarily targets the abs, with the obliques and lower back assisting.
What equipment do I need for the Spine Twist?
The Spine Twist is done with no equipment — just body weight.
What's a good alternative to the Spine Twist?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.