Exercise guide · Beginner · Compound

Band Seated Twist: How to Do It & Muscles Worked

The band seated twist is an exercise that targets the abdominal muscles, particularly the obliques, by incorporating rotational movement with resistance from a band. It is performed seated on the ground with legs extended and involves twisting the torso side to side.

Primary muscles
Abs
Secondary muscles
Obliques
Equipment
Band
Level · type
Beginner · Compound
Demonstration of the band seated twist
Front view: muscles worked by the band seated twist. Primary: abs. Secondary: obliques.
Back view: muscles worked by the band seated twist. Primary: abs. Secondary: obliques.
Primary Secondary

How to do the band seated twist

  1. Step 1: Sit on the ground with your legs extended in front of you and your back straight.
  2. Step 2: Wrap the band around your waist and hold the ends with both hands.
  3. Step 3: Engage your abs and slowly twist your torso to one side, keeping your back straight and your feet on the ground.
  4. Step 4: Pause for a moment at the end of the twist, then slowly return to the starting position.
  5. Step 5: Repeat the twist to the other side.
  6. Step 6: Continue alternating sides for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the band seated twist by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Band Seated Twist alternatives

More exercises that train the abs as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.