Exercise
Twist
AdvancedAdvanced reformer exercise building on the Snake with an overhead spinal arc and rotational reach for full-body integration.
Setup instructions
Set up in a side plank with one hand on the footbar and the outside edge of one foot on the shoulder block. Stack the feet, straighten the arm, and find a stable, long diagonal body line. The free arm reaches toward the ceiling in the starting position.
Breathing cues
Inhale to push. Exhale to thread and rotate.
Movement steps
- 1Inhale to push the carriage back into the Snake arc.
- 2Exhale to thread the free arm under the body, rotating the trunk deeply.
- 3Inhale to unwind the rotation and lift the hips back to the inverted V.
- 4Exhale to return to the starting side plank position.
- 5Repeat, then switch sides.
Common mistakes
Collapsing the supporting shoulder during the thread; losing hip height in the rotation; rushing the unwind; skipping the controlled arc.
Safety notes
Requires advanced shoulder stability and rotation control. Only practice after Snake is fully mastered. Avoid with shoulder, wrist, or spinal issues.
Connections
Muscles worked
Goals supported
Related exercises
FAQs
Is Twist suitable for beginners?
No. Twist is an advanced exercise that should only be attempted after Snake is fully mastered. The rotational threading motion adds significant complexity and requires even greater shoulder stability and core control.
What muscles does Twist work?
Twist works the obliques and deep rotational core intensely through the threading motion. The shoulder stabilisers and upper-back muscles support the side plank throughout, and the hip flexors maintain the arc.
What is Twist good for?
Twist develops advanced rotational core strength, shoulder stability, and full-body coordination. The threading motion adds a spinal rotation demand not found in most other exercises, making it uniquely challenging for thoracic mobility.