Procaryote
Back · Strengthening

Twist with Light Load

Twist with light load, 3 sets, 8 repetitions per side, light load (5-10kg)

Illustration of the Twist with Light Load exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 8 per side

Load: light (5 to 10 kg)

Description: Hold a light load in front of you while standing, with a straight back and stable pelvis. Engage your abdominal muscles, then perform a quarter turn of the torso while maintaining a neutral spine and controlled pelvis. Slowly return to the starting position without losing stability.

Tips: Keep your back straight and avoid excessive hip rotation. Control the movement well to protect your lower back.

Progression: Gradually increase the load or the number of repetitions as the movement becomes easier and pain-free.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
light load (5-10 kg)
Starting position
Standing, back straight, pelvis stable, load held in front of the body
Clinical goal
Lumbar muscle strengthening and trunk stabilization
Also known as
rotation with light load, twist with trunk rotation, load lift with pivot

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Back

Wall BridgeWall bridge, 3 sets, 10 repetitions, hold 3 seconds at the top Wall Isometric BridgeWall isometric bridge, 3 sets, hold for 20 seconds Barbell Bench PressBarbell bench press, 3 sets, 8 repetitions, tempo 2-1-2 Bird dog en TBird dog en T, 3 sets, 8 repetitions per side, controlled tempo Bird Dog Exercise for Lumbar StrengtheningBird dog, 3 sets, 10 repetitions per side, hold 3 seconds in extension Bird dog on BosuBird dog on Bosu, 3 sets, 8 repetitions per side, 3-second hold in extension Bird dog on SwissBallBird dog on SwissBall, 3 sets, 10 repetitions per side, hold 3 seconds in extension Bird dog with arm elevationBird dog with arm elevation, 3 sets, 10 repetitions per side

See all back exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.