Stick Sitting Side To Side Twist

Muscles worked

Setup

1. Sit upright on the edge of a flat bench with your feet planted firmly on the floor, shoulder-width apart.
2. Place a light stick or PVC pipe across your upper back (traps), resting it behind your neck.
3. Grip the ends of the stick with your hands to stabilize it, keeping your chest tall and shoulders down.
4. Engage your core to maintain a neutral spine and a vertical torso.

How to do it

1. Exhale and slowly rotate your torso to one side as far as your mobility allows without moving your hips.
2. Inhale as you return to the center starting position with a controlled tempo.
3. Exhale and rotate to the opposite side, ensuring the movement is smooth and rhythmic.
4. Maintain a 2-1-2 tempo (2 seconds to twist, 1-second pause, 2 seconds to return).

Form checklist

• Keep your hips and knees pointing straight forward throughout the entire movement.
• Rotate from the mid-back and waist rather than pulling with your arms.
• Maintain a tall posture; do not lean forward or slouch as you twist.
• Keep your head in line with your chest so your neck follows the rotation of your spine.

Pro tips

• Focus on the 'wringing' sensation in your obliques, imagining you are squeezing water out of a towel at the end of each rotation.
• Press your feet firmly into the floor to create a stable anchor for your lower body.

Make it harder

• Lift your feet slightly off the floor to create an unstable base, forcing the deep core to work harder for balance.
• Add a 3-second isometric hold at the end-range of each twist to increase time under tension for the obliques.

Frequently asked

What muscles does the stick sitting side to side twist work?

The stick sitting side to side twist primarily targets the abs and obliques, and also works the erector spinae, glutes, and quadriceps as secondary muscles.

What equipment do you need for the stick sitting side to side twist?

The stick sitting side to side twist uses dumbbell.

Is the stick sitting side to side twist good for beginners?

The stick sitting side to side twist is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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