Side to Side Oblique Twist with Bumper Plate on Knees
Kneeling side-to-side plate twist that isolates the obliques with minimal lower-body involvement.
Core & AbsBeginnerStrengthRotation
At a glance
| Muscles worked | Primary: obliques. Secondary: core |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Beginner |
| Type | Strength · Rotation |
| Sets & reps | 4 sets × 12-15 each side |
| Estimated calories burned | ~22 kcal |
How to do it
- Kneel upright holding a bumper plate at the chest or with arms extended.
- Rotate the torso side to side under control.
- Keep the hips stable and core braced.
- Move through a full but controlled range.
- Complete 4 sets of 12-15 reps per side.
Equipment
- Bumper Plate
Coaching tips
Benefits
Kneeling side-to-side plate twist that isolates the obliques with minimal lower-body involvement.
Common mistakes
Avoid using the arms to swing the plate or rounding the spine.
Make it harder
Increase plate weight or slow the tempo.
Make it easier
Use a lighter plate or reduce the range.
Breathing
Exhale as you twist, inhale as you return to center.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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