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Weighted Seated Twist (On Stability Ball)
A rotation drill performed sitting upright on a stability ball with a weight, training the obliques while the unstable base demands constant trunk control.
AbsStability BallTrunk rotation
GoLightWeight mediaweighted-seated-twist-on-stability-ball
Demonstration coming soon
Primary
Obliques
Secondary
Rectus abdominisSpinal erectorsTransverse abdominis
Equipment
Stability Ball
Pattern
Trunk rotation
Setup
- 01Sit tall on a stability ball with feet flat and about shoulder width apart.
- 02Hold a plate or medicine ball at the chest, or with arms extended for more challenge.
- 03Stack the ribs over the pelvis and brace lightly.
- 04Keep the knees at roughly 90 degrees with weight through the heels.
Execution
- 01Rotate the torso to one side as far as you can without the hips turning.
- 02Pause briefly at end range.
- 03Rotate back through center to the other side under control.
- 04Alternate sides while staying tall on the ball throughout.
Checkpoints
- -Hips and the ball stay square to the front; only the torso turns.
- -Sitting height stays constant with no sinking into the ball.
- -The head follows the sternum through the rotation.
- -Feet stay planted and quiet.
Common mistakes
- -Letting the ball wobble and the hips rotate with the shoulders.
- -Slumping into a rounded spine to get more apparent rotation.
- -Twisting fast enough that momentum replaces muscle tension.
- -Placing the feet too narrow, making the base needlessly shaky.
Programming notes
- -Use 2 to 3 sets of 10 to 16 total rotations with light load.
- -Extend the arms straight before adding weight to progress.
- -Good for warm-ups or as accessory trunk work; it will not replace heavy loaded rotation.
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