Abs · Resistance bands

Band Twist (up down)

The band twist (up down), also known as a high-to-low woodchopper, is a rotational core exercise targeting the obliques, rectus abdominis, and deep stabilizers. It develops functional diagonal core strength and fits well toward the end of a full-body workout or within a core-focused session.

Muscles: Abs
Equipment: Resistance bands
Type: Strength
Animation: Men and women

How to do it

Anchor the band at a high point to your side and grasp the handle with both hands.
Stand sideways to the anchor with your feet shoulder-width apart and step away until the band is taut, arms extended up toward the anchor.
Brace your core and keep your arms straight, then inhale.
As you exhale, pull the handle diagonally down and across your body toward your opposite hip, rotating your torso and pivoting on your back foot.
Pause briefly at the bottom of the twist.
Inhale and slowly return along the same path; complete all reps, then switch sides.

Common mistakes

Bending the elbows significantly turns the exercise into an arm and lat pull rather than a core rotation.
Keeping the rear foot planted restricts hip turn and places unwanted torsional stress on the lumbar spine and knee.
Letting the band snap back quickly eliminates tension during the eccentric phase, reducing exercise efficiency.
Pulling strictly with the shoulders without rotating the torso minimizes oblique activation.

Tips

Keep arms almost straight with a soft lock in the elbows so the movement originates purely from the core.
Pivot smoothly on the ball of the rear foot to allow the hips to rotate fully and protect the lower back.
Exhale forcefully as the hands pass the opposite hip to maximize the contraction at the end range.

Sets and reps

Perform 3 to 4 sets of 12 to 15 controlled repetitions per side. Rest for 45 to 60 seconds between sets.

Muscles worked

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

What muscles are primarily worked during this exercise?

The primary drivers are the external and internal obliques, supported by the rectus abdominis, transverse abdominis, shoulders, and hip rotators.

Is the high-to-low band twist safe for the lower back?

It is safe when hips and rear foot pivot together, but if lower back pain occurs, discontinue the movement and consult a specialist.

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