The bent over twist is a dynamic standing stretch where you hinge forward at the hips into a forward fold, then twist your torso side to side, reaching one hand toward the opposite foot. It combines a hamstring stretch with thoracic spine rotation in one efficient movement.
Muscle Group
Back, Hamstrings, Obliques
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Combines hamstring stretch with thoracic rotation
- Excellent dynamic warm-up
- Improves spinal flexibility
- No equipment needed
- Quick and accessible
- Builds coordination and rhythm
How to perform
- Stand with feet wider than shoulder-width apart.
- Hinge forward at the hips into a flat-back forward fold. Let your hands hang toward the floor.
- Reach your right hand toward your left foot, twisting your torso to the left.
- Extend your left arm up toward the ceiling, opening your chest.
- Look up at your left hand. Feel the stretch through your right side body, hamstrings, and obliques.
- Return to center, then twist to the right — left hand toward right foot, right arm toward ceiling.
- Continue alternating sides for 10 to 15 reps total.
- Move with control and breath.
FRONT VIEW
BACK VIEW
Back
Primary
Lower Back
Primary
Hamstrings
Primary