How to do a Torture Twist
Reviewed by Jim Parker, CPT, B.A. Kinesiology
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.
Common Form Mistakes
Too Soon
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
Enter your stats to calculate your Reps & Weight
Alternatives & Variations to Torture Twist
1. Ab Crunch Machine
96.1 mSCORESWAPPED 82 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 50 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.
3. Russian Twist
96.2 mSCORESWAPPED 38 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.
4. Back Extensions
96.3 mSCORESWAPPED 26 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. Vertical Leg Raise
82.2 mSCORESWAPPED 17 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)
6. Hanging Leg Raise
60.2 mSCORESWAPPED 17 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.
7. Glute Ham Raise Situp
35.6 mSCORESWAPPED 17 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
8. Decline Crunch
79.5 mSCORESWAPPED 16 TIMESDecline Crunch is a more challenging variation on the more standard crunch. Similar to a standard Crunch, this is a bodyweight core exercise. The use of a decline bench forces you to lay back further than you can on a flat surface. This helps improve muscle activation.
- Intermediate
- Abs
- Decline Bench
9. 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
10. 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.