Torso Rotation
Muscles worked
Instructions
- 1Stand upright holding an exercise ball with both hands. Extend your arms so the ball is straight out in front of you. This will be your starting position.
- 2Rotate your torso to one side, keeping your eyes on the ball as you move. Now, rotate back to the opposite direction. Repeat for 10-20 repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Torso Rotation
The torso rotation with a stability ball is a standing isolation exercise that targets the obliques through trunk rotation. Holding a ball with arms extended in front of you, you pivot your torso from side to side while keeping your hips relatively stable. Unlike cable rotations or medicine ball throws, this movement is done continuously and under control, making it a good warm-up or finishing exercise for the core. The ball adds a slight lever arm that increases oblique engagement without needing heavy load. It's a simple exercise to add to an ab routine, suitable for all levels.
check_circleBenefits
- check_circleEffectively targets the obliques through trunk rotation
- check_circleGentle movement, suitable for warm-ups
- check_circleThe ball increases the lever arm without heavy load
- check_circleEasy to progress by increasing range of motion or speed
lightbulbExecution tips
- lightbulbKeep your hips stable and rotate only your torso
- lightbulbFollow the ball with your eyes to properly engage the rotation
- lightbulbControl the movement, don't let momentum take over
- lightbulbBreathe normally throughout the rotations
warningCommon mistakes
- warningRotating the hips along with the torso
- warningMoving too fast and losing control
- warningUsing a ball that's too heavy and breaks your posture
- warningReducing the range of motion so much the obliques stop working
helpFrequently asked questions
Does this exercise really build the obliques?expand_more
Yes, controlled torso rotation is one of the most direct movements for targeting the obliques.
Can I do it without a ball?expand_more
Yes, you can do the same movement empty-handed or with a light load like a water bottle.
Track your progress
Log your sets, your weights and beat your records — free, on mobile and desktop.