Exercise guide · Beginner · Compound

Spine Twist: How to Do It & Muscles Worked

The spine twist is a bodyweight exercise that targets the abs, obliques, and lower back. It involves sitting on the ground, engaging the core, and twisting the torso side to side, which helps improve core strength and mobility.

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

How to do the spine twist

  1. Step 1: Sit on the ground with your legs extended in front of you.
  2. Step 2: Bend your knees and place your feet flat on the ground, hip-width apart.
  3. Step 3: Place your hands behind your head with your elbows pointing outwards.
  4. Step 4: Engage your abs and slowly twist your torso to the right, bringing your right elbow towards your left knee.
  5. Step 5: Pause for a moment at the end of the twist, then slowly return to the starting position.
  6. Step 6: Repeat the twist to the left side, bringing your left elbow towards your right knee.
  7. Step 7: Continue alternating sides for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the spine 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.

Spine Twist alternatives

More exercises that train the abs as their main target:

More abs exercises

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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.