Torture Twist
The Torture Twist is a challenging core exercise that combines a V-sit hold with rotational movement to target the obliques and abdominal wall. It builds rotational strength, core stability, and hip flexor endurance by maintaining tension throughout the entire set.
This high-volume core movement can strain the lower back if recovery is compromised, so the AI analyzes your daily HRV and sleep quality to determine if your core is ready for this intensity or if a regression is safer. By tracking your RPE and rep performance over time, the app learns your endurance threshold to optimize volume, while instantly suggesting alternatives like the Dead Bug if you've previously logged lower back pain with rotational movements.
Form Cues
- Sit on the floor and lean back 45 degrees with a straight spine
- Lift your feet off the ground and balance on your glutes
- Rotate your shoulders and chest fully to each side
- Follow your hands with your gaze to ensure spinal rotation
- Keep your knees relatively stable as you twist
- Don't round your lower back or slouch
- Don't just swing your arms without turning your torso
- Don't let your legs swing wildly side-to-side
- Don't hold your breath during the movement
Common Mistakes
- Rounding the lumbar spine
- Moving arms instead of rotating trunk
- Excessive hip shifting
- Rushing the tempo
- Chin jutting forward
Muscles Worked
This exercise primarily targets the internal and external obliques, which are crucial for rotational power and spinal stabilization. It also heavily recruits the rectus abdominis and hip flexors isometrically to maintain the V-sit position, creating a comprehensive core endurance stimulus.
Primary
Secondary
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