Standing Forward Bent Twist

Muscles worked

Setup

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

How to do it

1. Exhale and rotate your torso to reach your right hand toward your left foot, reaching your left arm toward the ceiling.
2. Turn your head to look up toward your raised left hand to encourage full thoracic rotation.
3. Inhale as you return to the center neutral position with your torso parallel to the floor.
4. Repeat the movement on the opposite side, alternating in a slow and controlled tempo.

Form checklist

• Keep your back flat and avoid rounding your shoulders or spine.
• Keep your hips square and stable; the rotation should occur in the mid-to-upper back.
• Maintain a slight, soft bend in the knees to avoid locking them out.
• Ensure your weight is distributed evenly across both feet throughout the twist.

Pro tips

• Focus on 'opening the chest' toward the side wall to maximize the stretch and oblique engagement.
• Actively pull your belly button toward your spine to stabilize the lower back during the rotation.

Make it harder

• Hold light dumbbells in each hand to add resistance to the obliques and shoulders.
• Slow down the tempo and hold the peak rotation for 2-3 seconds to increase time under tension.

Frequently asked

What muscles does the standing forward bent twist work?

The standing forward bent twist primarily targets the erector spinae and obliques, and also works the abs as secondary muscles.

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

The standing forward bent twist uses dumbbell.

Is the standing forward bent twist good for beginners?

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

Related exercises

• Basic Toe TouchBeginner · erector spinae and obliques
• Bear PlankBeginner · abs, erector spinae, and obliques
• Butt UpsIntermediate · abs, erector spinae, and obliques
• Cat Cow StretchBeginner · abs, erector spinae, obliques, and trapezius