Twist Squat

Twist Squat

The Twist Squat is a dynamic and effective exercise that targets multiple muscle groups, making it a fantastic addition to any workout routine. This exercise combines the strength-building benefits of a squat with the core-strengthening benefits of a twisting motion. It primarily targets the muscles of the lower body, including the quadriceps, hamstrings, and glutes, while also engaging the core, obliques, and back muscles. The Twist Squat starts with a basic squat movement, where you lower your body by bending at the knees and hips while keeping your chest up and your weight in your heels. As you rise back up, you add a twist by rotating your torso to one side, engaging the obliques and challenging your balance and stability. This twisting motion not only enhances the intensity of the exercise but also adds a functional aspect, as it mimics movements we perform in our daily activities. By incorporating Twist Squats into your workout routine, you can improve lower body strength, enhance balance and stability, and develop a stronger core. It's a versatile exercise that can be modified by using weights, resistance bands, or bodyweight alone, allowing you to tailor it to your fitness level and goals. Just remember to maintain proper form throughout the movement and breathe deeply to maximize the benefits of this incredible exercise.


  • Begin by standing with your feet shoulder-width apart.
  • Lower your body into a squat position by bending your knees and pushing your hips back.
  • As you squat down, twist your torso to the right side.
  • Keep your chest up and your core engaged throughout the movement.
  • Return to the starting position by standing up and untwisting your torso.
  • Repeat the squat and twist to the left side.
  • Continue alternating sides for the desired number of repetitions.

Tips & Tricks

  • Engage your core throughout the entire movement to stabilize your spine and improve balance.
  • Start with a lighter weight and focus on mastering the proper form before progressing to heavier weights.
  • Incorporate both the twisting and squatting motion simultaneously to target your lower body and oblique muscles.
  • Maintain a slow and controlled tempo to maximize muscle activation and minimize the risk of injury.
  • Exhale as you twist to engage your deep abdominal muscles and enhance the effectiveness of the exercise.
  • Ensure that your knees stay in alignment with your toes during the squat phase to avoid unnecessary stress on the joints.
  • Gradually increase the range of motion as your flexibility improves, but never compromise on proper form.
  • Utilize a variety of resistance equipment such as dumbbells, kettlebells, or resistance bands to add variety and challenge to your workouts.
  • Consider incorporating balance training exercises to further challenge your stability and enhance your overall performance.
  • Incorporate the twist squat into a well-rounded exercise program that also includes cardiovascular exercise, flexibility training, and rest days for optimal results.


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