Core · Resistance Band
Band Squat Twist
How to do the band squat twist, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Compound
How to do it
Stand on a resistance band and hold the ends or handle in front of your chest. Squat down, and as you stand back up rotate your torso to one side, leading with your trunk against the band. Alternate the twist direction each rep.
- 1Your obliques driving the rotation as you stand and turn
- 2Quads and glutes powering you out of the squat
- 3Constant band tension through both the squat and the twist
Common mistakes
- Twisting only with your arms instead of rotating through your trunk
- Letting your knees cave or heels lift in the squat
- Rushing the rotation and losing control of the band
Muscles worked
The band squat twist mainly works the obliques and quads, with the upper abs, lower abs, glutes, lower back, and hamstrings assisting.
- ObliquesPrimary
- QuadsPrimary
- Upper AbsSupport
- Lower AbsSupport
- GlutesSupport
- Lower BackSupport
- HamstringsSupport
- ForearmsMinor
- CalvesMinor
- Front DeltsMinor
- Hip FlexorsMinor
Kovo programs the band squat twist for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.