Core · Bodyweight
Punch Twist
How to do the punch twist, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Stand with feet shoulder-width apart and fists up at chest height. Punch one arm across your body while rotating your torso through the same side, then return and alternate, driving the rotation from your core.
- 1Your obliques driving the rotation on each punch
- 2Your core staying tight as you twist
- 3Your hips staying mostly square while the torso turns
Common mistakes
- Do not throw the punch with only your arm; rotate the trunk
- Avoid over-twisting past a comfortable range
- Do not let your low back arch as you rotate
Muscles worked
The punch twist mainly works the obliques and lower abs, with the upper abs and front delts assisting.
- ObliquesPrimary
- Lower AbsPrimary
- Upper AbsSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Mid ChestMinor
- LatsMinor
- Upper TrapsMinor
- QuadsMinor
- GlutesMinor
- HamstringsMinor
- Side DeltsMinor
Kovo programs the punch 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.