How to do a Torture Twist
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Torture Twist
Glute Ham Raise Bench
Workouts with Torture Twist
Instructions for Proper Form
Torture Twist is a much more challenging variation on the more standard Russian Twist. Similar to Russian Twists, this is a bodyweight exercise that targets your core by twisting to either side. The added challenge comes from securing your lower body, and suspending your upper body parallel to the floor.
- Sit on top of the hip pads of the glute ham machine and secure your feet in the foot pads. Lower your torso until you’ve created a straight line from your shoulders to your heels and clasp your hands together in front of your abdomen. Rotate your shoulders and torso to the right and then the left keeping your torso in line with your legs.
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Torture Twist is a very intense abs exercise. Make sure you’ve mastered the more basic exercises before giving this one a shot.
Weight & 1 Rep Max Calculator
Average Torture Twist standards by male, female, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
- beginner8reps22.5lbs1 Rep Max30lbs
- intermediate8reps30lbs40lbs
- advanced8reps35lbs45lbs
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Alternative Exercises to Torture Twist
1. Ab Crunch Machine
96.1 mSCORESWAPPED 79 TIMESAb Crunch Machine is a variation of Crunches performed with a machine. Unlike standard Crunches, the use of a machine gives you more control over your resistance. In addition, the machine will restrict your range of motion allowing you to focus more on exertion than stabilizing the movement.
- Intermediate
- Abs
- Ab Crunch Machine
2. Weighted Torture Twist
18 mSCORESWAPPED 51 TIMESWeighted Torture Twist is a more challenging variation of Torture Twist. By adding weight to the movement, you greatly increase the demand on your core in order to stabilize your suspended torso. This is a great variation for adding some extra challenge to an already challenging exercise.
- Advanced
- Abs
- Glute Ham Raise Bench
3. Russian Twist
96.2 mSCORESWAPPED 35 TIMESRussian Twist is one of the more common core exercises. This exercise targets multiple muscles in your core, but the reason for including this exercise is usually to target your obliques. By raising your feet off the ground, engaging your core, and twisting to each side, you can better target this specific muscle in your core.
- Beginner
- Abs
4. Back Extensions
96.3 mSCORESWAPPED 24 TIMESThis isolation exercise targets the lower back muscles. It’s an effective exercise for developing strength in your lower back, and improve core stability in general.
- Beginner
- Lower Back
- Glute Ham Raise Bench
5. Glute Ham Raise Situp
35.6 mSCORESWAPPED 16 TIMESGlute Ham Raise Situp is a hybrid exercise combining the glute-ham raise and a sit-up. This compound movement primarily targets the hamstrings, glutes, and core. This variation improves muscle activation and strength in the posterior chain while also engaging the core for stability and added challenge. It's a great exercise for enhancing overall posterior chain strength and core endurance.
- Intermediate
- Abs
- Glute Ham Raise Bench
6. Hanging Leg Raise
60.2 mSCORESWAPPED 14 TIMESHanging Leg Raise is a bodyweight core exercise that primarily targets the abdominals and hip flexors. By hanging from a pull-up bar and raising your legs, you add instability, forcing greater muscle engagement. This is a more challenging variation than Vertical Knee Raises, increasing the demand on your core and possibly the quadriceps, providing excellent strength and muscle-conditioning benefits.
- Advanced
- Abs
- Pull Up Bar
7. Vertical Knee Raise
92 mSCORESWAPPED 14 TIMESVertical Knee Raise is a bodyweight core exercise that involves suspending yourself, and then engaging your core to raise your knees towards your chest. By keeping your torso upright, and raising your knees, this exercise is a bit better for building functional, real world strength.
- Beginner
- Abs
- Vertical Bench (Vertical Knee Raise)
8. Decline Russian Twists
60.1 mSCORESWAPPED 14 TIMESDecline Russian Twists is a variation on the standard Russian Twists. This compound exercise targets your obliques and core. By performing the exercise on a decline bench, you increase the range of motion and tension on your core muscles. This added difficulty makes it excellent for those looking to further challenge their core stability and strength.
- Intermediate
- Abs
- Decline Bench
9. Vertical Leg Raise
82.2 mSCORESWAPPED 13 TIMESVertical Leg Raise is a more challenging variation of Vertical Knee Raise. By keeping your legs straight as you raise them up and away from you, you add significantly more resistance to this exercise. Keeping your legs extended also forces you to engage your quadriceps. This is a great variation for anyone looking to make their Vertical Knee Raises more challenging.
- Intermediate
- Abs
- Vertical Bench (Vertical Knee Raise)
10. Leg Raise
96.5 mSCORESWAPPED 12 TIMESLeg Raise is a simple bodyweight core exercise that involves laying on the ground and suspending your legs in the air. While your core does play a significant role in raising your legs, the real benefit comes from controlling their descent back to the floor.
- Beginner
- Abs