Band Squat Twist
Perform a squat while holding a resistance band. As you rise from the squat, twist your torso to one side, engaging your core.
- Stand with feet shoulder-width apart, holding the band with both hands.
- Lower into a squat, keeping your chest up and knees behind your toes.
- As you push through your heels to stand, twist your torso to the right.
- Return to the starting position and repeat, twisting to the left.
How to perform the Band Squat Twist
- Set up. Set up in a stable, balanced starting position appropriate for the Band Squat Twist using your band.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your abdominals.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your abdominals rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
Build a free routine
Stage exercises here, then sign up to save them as a real Fitly routine — synced to web and mobile.
View staged routine (0)Related exercises
Alternate Biceps Curl (with band)
Perform the alternate biceps curl using a resistance band to effectively target your biceps.Stand with your feet shou…
Band 45 degrees Biceps Curl
The Band 45 Degrees Biceps Curl targets your biceps while providing resistance through the band.Stand with your feet …
Band Alternate Incline Chest Press with Twist
Perform the Band Alternate Incline Chest Press with Twist to target your chest and core muscles effectively.Secure a …
Band Alternate Lat Pulldown with Twist
Perform the Band Alternate Lat Pulldown with Twist to engage your back and core muscles effectively.Attach a resistan…
Band Alternate Low Chest Fly
Perform the Band Alternate Low Chest Fly to target your chest muscles effectively.Attach a resistance band to a stabl…
Band Alternate Low Row wtih Twist
Stand with your feet shoulder-width apart, holding a resistance band with both hands. Start with the band extended in…
Band Alternating Biceps Curl
Step 1: Stand with your feet shoulder-width apart, holding a resistance band in both hands with an underhand grip. Ke…
Band Alternating V-Up
Lie flat on your back with your legs extended. Place a resistance band around your feet. Raise one leg off the ground…