Core · Resistance Band
Up-down Band Twist
How to do the up-down band twist, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Anchor a resistance band low on one side and hold it with both hands by your hip. Pull and twist the band up and across your body toward the opposite shoulder, rotating through your trunk, then return under control and switch sides.
- 1Feel your obliques drive the rotation up and across
- 2Keep your arms fairly straight and let your core do the work
- 3Pivot your back foot to follow the twist
Common mistakes
- Avoid yanking with your arms instead of rotating your trunk
- Don't let your lower back round or overextend
- Don't rush; control the band on the way back down
Muscles worked
The up-down band twist mainly works the obliques and lower abs, with the upper abs and glutes assisting.
- ObliquesPrimary
- Lower AbsPrimary
- Upper AbsSupport
- GlutesSupport
- ForearmsMinor
- LatsMinor
- Lower BackMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- QuadsMinor
- HamstringsMinor
- Front DeltsMinor
- Side DeltsMinor
- Hip FlexorsMinor
Kovo programs the up-down band 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.