Kneeling Landmine Oblique Twist
The kneeling landmine oblique twist is a rotational core exercise that uses the arc of the landmine bar to challenge the obliques through a full range of motion. Performing the exercise kneeling eliminates lower body compensation and increases core activation.
How to do it
- Kneel in front of a landmine apparatus holding the barbell end with both hands at chest height.
- Brace your core and rotate your torso to one side, lowering the bar toward the ground.
- Return to the center and rotate to the opposite side in a controlled arc.
- Continue alternating sides for the desired number of repetitions.
- Keep your hips square and only rotate through the thoracic spine and shoulders.
Form cues
- Keep your hips square facing forward.
- Hold the bar firmly at chest height.
- Rotate through your upper back, not your lower back.
- Control the bar arc on the way down and up.
Breathing: Exhale as you rotate and lift the bar upward, and inhale as you lower it back down in a controlled arc.
Common mistakes
- Swiveling the hips, which removes tension from the obliques and strains the lower back.
- Rushing the movement and using momentum to swing the bar rather than muscle control.
- Holding the bar too far from the chest, which puts unnecessary leverage stress on the shoulders.
Muscles worked
Primary: obliques. Secondary: abs, shoulders, lats.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps per side, rest 60 s
Lose weight
3 sets × 12–15 reps per side, rest 45 s
Build muscle
3–4 sets × 8–10 reps per side, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you have lower back discomfort, ease off the depth of the twist or choose a gentler core option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Should I feel this in my lower back?
No. If you feel it in your lower back, your hips are likely rotating or you are twisting too far. Keep your hips locked forward and reduce your range of motion.
How heavy should the landmine bar be?
Start with just the empty barbell. Because of the leverage of the landmine, even an empty bar can feel quite heavy during rotational core work.
How often can I do this exercise?
2 to 3 times per week as part of your core or full-body routine is plenty to allow for proper recovery.