How to do an oblique twist: a Hinge Health guide

If you're dealing with back pain or trying to stay strong for everyday activities, core strengthening exercises like oblique twists can be a helpful addition to your movement routine. Oblique twists involve sitting with your knees bent and twisting your torso from side to side to challenge your oblique muscles. These muscles play a key role in supporting your spine, maintaining a comfortable posture, and enhancing overall core strength — all of which can be important factors in taking care of your back.

While weak core muscles aren’t necessarily the cause of back pain, research shows that improving core strength can be beneficial to back health. Strengthening muscles that stabilize your spine, like the obliques, helps reduce strain on your lower back.

Read on to learn how to perform an oblique twist, how it helps back health and core strength, and how to modify it to meet your needs.

Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.

What muscles do oblique twists work? 

Oblique twists primarily target the oblique muscles, which are part of your abdominals. Specifically, they work the:

• External obliques, which are the muscles on the sides of your abdomen. They help you rotate your torso and bend side to side. 

• Internal obliques, which lie underneath the external obliques and assist in rotating your torso and stabilizing your core.

In addition to the obliques, oblique twists also engage other muscles, such as the:

• Rectus abdominis, more commonly known as the "six-pack" muscle. It runs vertically along the front of your abdomen and helps with core strength.

• Transverse abdominis. This is a deep core muscle that wraps around your torso like a corset. It supports your spine and core. 

• Hip flexors, a group of muscles at the front of your hips. Hip flexors help maintain stability through your trunk and hips and keep your pelvis steady while you rotate your torso during an oblique twist.  

• Lower back muscles. These are lightly engaged during oblique twists to help you maintain your posture during the exercise.

Oblique twist: exercises and modifications

How do I do an oblique twist?

• Sit on the ground with your knees bent and your feet flat on the floor. 

• Clasp your hands in front of your chest and lift your legs off the floor while leaning your shoulders back. Your back should be straight and your legs bent. 

• Twist your hands and chest to one side. 

• Hold, and then return back to the center, keeping your shoulders leaning back and your legs off the floor. 

• Twist to your opposite side. 

• Hold, and then return back to center. 

As you do each rep, you might feel your core, back, and hip muscles working.   

Everyone is different, which is why you may need to modify this exercise to meet your needs.

How do I make an oblique twist easier?  

• Keep your feet on the floor. Keep your feet flat on the floor with your knees bent as you lean back. 

• Lean back less. Sit more upright and only lean back slightly, keeping your spine straight. This decreases the intensity on your abdominal muscles.

How do I make an oblique twist harder? 

• Straighten your legs. As you lean back and lift your legs off the floor, straighten your knees instead of keeping them bent. 

• Add weight. Hold a dumbbell, medicine ball, or any weighted object at your chest as you twist to increase resistance and engage your muscles more.

• Increase your range of motion. Rotate your torso further to each side. This engages your oblique muscles even more. 

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

What are the benefits of oblique twists?

Oblique twists offer many benefits, including: 

• Strengthening your oblique muscles. This improves overall core strength and can help you manage pain, particularly in your lower back. 

• Enhancing spinal support. This helps reduce strain on your lower back.

• Helping you find a comfortable posture by engaging key muscles that support your torso.

• Improving functional movement, such as bending and twisting, which can help with daily activities.

• Supporting balance and coordination. This can reduce your risk of falling or getting injured.

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References 

1. Chang, W.-D., Lin, H.-Y., & Lai, P.-T. (2015). Core strength training for patients with chronic low back pain. Journal of Physical Therapy Science, 27(3), 619–622. doi:10.1589/jpts.27.619

2. Alqhtani, R. S., Ahmed, H., Ghulam, H. S. H., Alyami, A. M., Al Sharyah, Y. H. H., Ahmed, R., Khan, A., & Khan, A. R. (2024). Efficacy of Core-Strengthening and Intensive Dynamic Back Exercises on Pain, Core Muscle Endurance, and Functional Disability in Patients with Chronic Non-Specific Low Back Pain: A Randomized Comparative Study. Journal of Clinical Medicine, 13(2), 475. doi:10.3390/jcm13020475

3. Cho, H., Kim, E., & Kim, J. (2014). Effects of the CORE Exercise Program on Pain and Active Range of Motion in Patients with Chronic Low Back Pain. Journal of Physical Therapy Science, 26 (8), 1237-1240. doi:10.1589/jpts.26.1237