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Waist · Body Weight
Bent Over Twist
Bent Over Twist is an intermediate isolation strength exercise that works the abs (waist), with the glutes and hamstrings assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 5.5 kcal
Primary muscles
- Obliques · external, internal obliques
- Lower Back · erector spinae
Secondary muscles
- Glutes · gluteus maximus, gluteus mideus
- Hamstrings · biceps femoris, semitendinosus, semimembranosus
How to do Bent Over Twist
- Stand with your feet shoulder-width apart, holding a straight bar behind your neck with both hands.
- Bend forward at the hips, keeping your back straight and your knees slightly bent, until your torso is parallel to the floor.
- Twist your torso to one side, bringing one end of the bar towards the ceiling.
- Return to the starting position and repeat the movement on the other side.
Form tips
- Keep your spine neutral to avoid unnecessary strain on your back.
- Focus on rotating your torso, not just your arms, to ensure you're engaging your obliques effectively.
- Maintain even breathing throughout the exercise to help stabilize your core and keep movements fluid.
Bent Over Twist alternatives
More abs exercises
Bent Over Twist FAQ
What muscles does Bent Over Twist work?
Bent Over Twist mainly works the abs in the waist (external, internal obliques and erector spinae). The glutes and hamstrings work as secondary muscles.
What equipment do you need for Bent Over Twist?
None. Bent Over Twist is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bent Over Twist should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bent Over Twist good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.
How many calories does Bent Over Twist burn?
About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.
What is a good alternative to Bent Over Twist?
Other exercises for the abs include Bent Knee Lying Twist (On Stability Ball), Cable Twist, Barbell Seated Twist and Plate Standing Twist.
For developers
Use Bent Over Twist in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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