Weighted Twisting Sit-up
The Weighted Twisting Sit-up primarily works the External Obliques, with secondary activation of the Iliopsoas, Rectus Abdominis, Rectus Femoris, Sartorius, Tensor Fasciae Latae and stabilizer support from the Tibialis Anterior. It is a none compound exercise at intermediate difficulty.
The Weighted Twisting Sit-up is a intermediate compound exercise, following a flexion movement pattern. It primarily targets the External Obliques, with secondary engagement of the Iliopsoas, Rectus Abdominis, Rectus Femoris, Sartorius, Tensor Fasciae Latae. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A none compound pull exercise targeting the External Obliques.
| Equipment | None |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | External Obliques |
| Secondary | Iliopsoas, Rectus Abdominis, Rectus Femoris, Sartorius, Tensor Fasciae Latae |
Muscles Worked
The External Obliques is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Iliopsoas, Rectus Abdominis, Rectus Femoris, Sartorius, and Tensor Fasciae Latae act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Tibialis Anterior act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle External Obliques (core)
Secondary Muscles
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Rectus Abdominis (core)
- Secondary Muscle Rectus Femoris (quadriceps)
- Secondary Muscle Sartorius (hip_flexors)
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
Stabilizer Muscles
- Stabilizer Muscle Tibialis Anterior (calves)
How to Perform
Preparation
- Place feet under low overhanging stationary object.
- Lie supine on floor or mat with hips and knees bent.
- Hold plate behind neck with both hands.
Execution
- Flex and twist waist to one direction while raising torso from bench by bending hips.
- Return until back of shoulders contact floor or mat.
- Repeat to opposite side alternating twists.
Comments
- Feet can be held down by partnerinstead of foot bar.
- Exercise can be performedwithout added weightuntil more resistance is needed.
- Add more weight or perform onincline boardto increase resistance.
- Also seeArm Position During Waist Exercises.
- Certain individuals may need to keep their neck in neutral position with space between their chin and sternum.
- Also see exercise withweight placed on chest.
- If upper back does not come completely down at end of movement, abdominal muscles may only beisometricallyinvolved in exercise.
- Pectineus, Adductor Longus, and Brevis do not assist in hip flexion since hips are already initially bent.
- SeeSpot Reduction Myth.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (External Obliques) and can be substituted based on your equipment or variation preferences.
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