Core · Bodyweight
Weighted Decline Twist Sit-up
How to do the weighted decline twist sit-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Lie back on a decline bench with your feet secured and hold a weight against your chest. Sit up and rotate your torso to one side, then lower under control and alternate the twist to the other side on the next rep.
- 1Abs driving the sit-up and obliques working through the twist
- 2A deliberate rotation at the top of each rep
- 3Core tension held all the way down to the bench
Common mistakes
- Yanking the weight or using momentum to get up
- Twisting only with your arms instead of your torso
- Letting your lower back slam back onto the bench
Muscles worked
The weighted decline twist sit-up mainly works the obliques, upper abs, and lower abs, with the hip flexors assisting.
- ObliquesPrimary
- Upper AbsPrimary
- Lower AbsPrimary
- Hip FlexorsSupport
- ForearmsMinor
- QuadsMinor
Kovo programs the weighted decline twist sit-up 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.