How to do the Spine Twist
Spine Twist is a beginner single-joint isolation pushing exercise targeting the Abs in the Waist region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Obliques and Lower Back.
Spine Twist demonstration · © GymiaFit
Spine Twist at a glance
- Primary muscles
- Abs
- Secondary muscles
- Obliques, Lower Back
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Spine Twist step by step
- 1Sit on the ground with your legs extended in front of you.
- 2Bend your knees and place your feet flat on the ground, hip-width apart.
- 3Place your hands behind your head with your elbows pointing outwards.
- 4Engage your abs and slowly twist your torso to the right, bringing your right elbow towards your left knee.
- 5Pause for a moment at the end of the twist, then slowly return to the starting position.
- 6Repeat the twist to the left side, bringing your left elbow towards your right knee.
- 7Continue alternating sides for the desired number of repetitions.
Spine Twist — questions
What muscles does the Spine Twist work?
The Spine Twist primarily targets the Abs. It also recruits the Obliques, Lower Back as secondary movers.
What equipment do I need for the Spine Twist?
None — the Spine Twist uses your bodyweight only, so it works at home with nothing but floor space.
Is the Spine Twist suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Spine Twist?
3/4 Sit-up, 45° Side Bend, Air Bike train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Spine Twist demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.