Bent Over Unilateral Oblique Twist
Strengthens the obliques in a hinged position, improving rotational control.
Core & AbsIntermediateStrengthRotation
At a glance
| Muscles worked | Primary: obliques. Secondary: core |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Rotation |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~5 kcal |
| Equipment | None needed |
How to do it
- Hinge at the hips with a flat back.
- Rotate the torso unilaterally, reaching one arm across or under.
- Feel the work in the opposite oblique.
- Return to center with control.
- Complete reps then switch sides.
Coaching tips
Benefits
Strengthens the obliques in a hinged position, improving rotational control.
Common mistakes
Avoid excessive lower-back rounding or uncontrolled twisting.
Make it harder
Add a light weight or increase range under control.
Make it easier
Reduce the twist amplitude.
Breathing
Exhale as you twist, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore core & abs exercises
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Advanced · 5 sets × 15 repsBent Over Oblique Twist with D-Handle Pulley
Intermediate · 3 sets × 10-12 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.