Standing Torso Twist: How-to, Benefits & Variations
The standing torso twist targets multiple muscle groups. Improves functional fitness. Start with 3 sets of 10-12 reps with controlled form.
Standing Torso Twist: How-to, Benefits & Variations
The standing torso twist is a warmup exercise targeting multiple muscle groups. Counters age-related muscle loss (sarcopenia) that accelerates after 40. Found in 9 workouts across the Wellls platform with 4 variations.
Daily Stretching 1
Mish Naidoo
How to Do Standing Torso Twist
Set up in the starting position for standing torso twist. Feet hip-width apart (or as the exercise requires). Engage your core before initiating any movement.
Begin the movement with control. Left hand comes down. Bend your left knee... straighten the right leg, reach this right arm up.
Complete the full range of motion. "Slowly switch. Bend your left knee, right hand comes down... Straighten the left leg, look up."
Return to the starting position with control. Twisting this foot so we're not leaving the heel into the floor.
Yasmin Masri adds: "Make sure that you're not arching. Keep your butt squeezed in so that you don't compensate."
Muscles Worked
Primary
Secondary
Why this matters in perimenopause
resistance training preserves muscle mass and bone density during perimenopause. The standing torso twist directly supports this by targeting key muscle groups.
Coach's Tips
"Left hand comes down. Bend your left knee... straighten the right leg, reach this right arm up."
"Slowly switch. Bend your left knee, right hand comes down... Straighten the left leg, look up."
"Make sure that you're not arching. Keep your butt squeezed in so that you don't compensate." - Yasmin Masri
Yasmin Masri
"Twisting this foot so we're not leaving the heel into the floor." - Sophie Jones
Sophie Jones
Why This Matters for You
resistance training preserves muscle mass and bone density during perimenopause. The standing torso twist supports overall functional fitness during a time when the body needs it most. Research supports this type of exercise for women during the menopausal transition.
Variations & Modifications
Standing Spinal Twist (Left Side)
lowStanding Torso Twists and Arm Rotations
lowStanding Spinal Twist Swings
lowBenefits
Strengthens and conditions the whole body
The standing torso twist builds functional capacity that supports everything from carrying groceries to hiking.
Supports your body through hormonal changes
resistance training preserves muscle mass and bone density during perimenopause. The standing torso twist directly addresses this.
Requires minimal equipment
No equipment needed. You can do the standing torso twist at home, in a hotel room, or between meetings.
Common Mistakes to Avoid
Rushing through repetitions
Control the movement in both directions. The lowering phase is just as important as the lifting phase.
Ignoring pain signals
Joint pain during the standing torso twist means something needs adjusting: form, range, or load. Muscle burn is fine. Joint ache is a warning.
Common form breakdown
Sophie Jones warns: "Twisting this foot so we're not leaving the heel into the floor."
Workouts Featuring This Exercise
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Frequently Asked Questions
Related Exercises
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