Exercise guide
Slight Squat Torso Twist
- Beginner
- Compound
- Rep-based
- Lower legs
- Shoulders
- Upper legs
- Waist
This exercise combines a static lower-body hold with dynamic core rotation to build stability in the legs and functional strength in the obliques. It improves rotational mobility and core control while maintaining constant tension in the quadriceps and glutes.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart and toes slightly pointed out.
- Lower into a shallow quarter-squat position, keeping your weight centered in your heels and mid-foot.
- Bring your hands together in front of your chest or place them behind your head with elbows wide.
- Engage your core and maintain an upright, proud chest.
How to do it
- Exhale as you rotate your torso to one side as far as possible while keeping your hips and knees facing forward.
- Inhale as you return to the center position with a controlled, steady motion.
- Rotate to the opposite side, alternating back and forth while maintaining the squat depth.
- Keep a rhythmic tempo, focusing on the squeeze in your obliques at the end of each rotation.
Form checklist
- Keep your knees tracked over your toes and prevent them from caving inward.
- Ensure the rotation occurs at the waist rather than just moving your arms or shoulders.
- Keep your hips locked forward to isolate the core and prevent the pelvis from twisting.
- Maintain a flat back and avoid leaning forward or rounding the spine.
Pro tips
- Imagine your lower body is set in concrete; only your ribcage should move relative to your pelvis to maximize oblique engagement.
- Squeeze your glutes hard throughout the movement to create a stable base and protect your lower back.
- Keep your chin aligned with your sternum so your neck follows the natural movement of your torso.
Make it harder
- Deepen the squat to a parallel position to significantly increase the isometric demand on the quads and glutes.
- Extend your arms straight out in front of you to increase the lever length and rotational resistance for the core.
Frequently asked
- What muscles does the slight squat torso twist work?
- The slight squat torso twist primarily targets the abs, glutes, obliques, and quadriceps, and also works the erector spinae as secondary muscles.
- What equipment do you need for the slight squat torso twist?
- The slight squat torso twist requires no equipment — just your body weight.
- Is the slight squat torso twist good for beginners?
- Yes. The slight squat torso twist is a beginner-friendly movement and a strong foundation to build on.
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