IsolationMachine
Machine Kneeling Twist
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 12–15 reps per side (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–4 sets × 10–12 reps per side (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps per side (30–50% 1RM, RPE 5–7)
📋How to Perform
- Kneel on the machine pad with your torso completely upright
- Grasp the handles firmly with both hands at chest level
- Keep your hips stationary and facing straight forward - they should not move at all
- Take a deep breath and engage your core before starting the movement
- Exhale and rotate your torso to one side using only your obliques
- Twist as far as comfortably possible while keeping your hips completely still
- Pause at the end range for 1 second and squeeze your obliques hard
- Return to center with control and repeat to the other side
💡Coaching Cues
- ✓
Keep your hips completely still - only your torso should rotate
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Use your obliques to rotate not momentum
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Twist through the full range of motion for maximum oblique activation
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Pause and squeeze at the end of each twist
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Control the movement throughout - no jerking
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Keep your core tight throughout the entire set
⚠️Common Mistakes
- ✗
Moving your hips during rotation - this reduces oblique engagement