Bent Over Wide Stance Rotation with Powerball
Loaded rotational movement in a hinged position that builds core strength and anti-rotation control.
Core & AbsIntermediateStrengthRotation
At a glance
| Muscles worked | Primary: obliques & core. Secondary: back |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Rotation |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~28 kcal |
How to do it
- Hinge at the hips with a wide stance holding a powerball.
- Rotate the torso and ball side to side under control.
- Keep the back flat and core braced.
- Move through a full but controlled range.
- Repeat for desired reps.
Equipment
- Powerball or Medicine Ball
Coaching tips
Benefits
Loaded rotational movement in a hinged position that builds core strength and anti-rotation control.
Common mistakes
Avoid rounding the lower back or using momentum.
Make it harder
Increase powerball weight or slow the tempo.
Make it easier
Use a lighter ball or reduce the range.
Breathing
Exhale as you rotate, inhale as you return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Advanced · 5 sets × 10-12 each armGeneral 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.