Duration exercise

Torso Twists form, muscles worked, and workout tracking

Torso twists are a standing dynamic mobility drill in which the trunk rotates rhythmically from side to side, moving the thoracic spine, obliques, and hips through rotation. Lifters and athletes use them during warm-ups to loosen the mid-back and core before rotational or overhead work, and as light active recovery that promotes blood flow to the trunk between training sessions.

Torso Twists illustration

How to do Torso Twists

  1. 1Stand with your feet shoulder-width apart, knees slightly bent, and arms raised to chest height or crossed over your chest.
  2. 2Brace your core lightly and keep your hips facing mostly forward to focus the rotation in your mid-back.
  3. 3Rotate your torso smoothly to one side, exhaling gently, then swing back through center to the other side.
  4. 4Build range gradually and avoid whipping the arms or twisting through the lower back alone.
  5. 5Continue alternating at a relaxed rhythm for 30 to 60 seconds, keeping your head moving in line with your chest.

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Track Torso Twists in Plates

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