Standing Forward Bent Alternating Twist

Muscles worked

Setup

1. Stand with your feet wider than shoulder-width apart and toes pointing forward.
2. Hinge at the hips to lower your torso until it is nearly parallel to the floor, maintaining a flat back.
3. Extend your arms straight out to your sides at shoulder height, forming a 'T' shape.

How to do it

1. Exhale as you rotate your torso to the right, reaching your left hand toward your right foot and your right hand toward the ceiling.
2. Inhale as you return to the center starting position with a controlled tempo.
3. Exhale and repeat the rotation to the left side, reaching your right hand toward your left foot.
4. Keep your gaze following the upward-reaching hand to ensure full cervical and thoracic rotation.

Form checklist

• Keep your spine long and flat; do not allow your lower back to round.
• Keep your hips level and stationary to ensure the twist occurs in the mid-back and core.
• Maintain a soft bend in the knees to avoid overstretching the hamstrings.
• Keep your arms locked straight to engage the shoulders and upper back.

Pro tips

• Think about pulling your shoulder blades together at the top of the twist to maximize trapezius activation.
• Actively pull your belly button toward your spine to support your lower back and engage the deep abdominals.

Make it harder

• Hold the peak of the rotation for 3 seconds to increase the isometric demand on the obliques.
• Perform the movement with a narrower stance to challenge your balance and increase the stretch on the hamstrings.

Frequently asked

What muscles does the standing forward bent alternating twist work?

The standing forward bent alternating twist primarily targets the abs, hamstrings, obliques, and trapezius.

What equipment do you need for the standing forward bent alternating twist?

The standing forward bent alternating twist requires no equipment — just your body weight.

Is the standing forward bent alternating twist good for beginners?

Yes. The standing forward bent alternating twist is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Bird DogBeginner · abs, erector spinae, hamstrings, and trapezius
• Dumbbell Side Plank RowIntermediate · abs, glutes, lats, obliques, and trapezius
• Bear Walk To Rolling RockIntermediate · abs, hamstrings, obliques, and trapezius
• Bird Dog PlankAdvanced · abs, hamstrings, lats, obliques, and trapezius