Tall Kneeling Quick Twist with Resistance Band
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Core
Rotational
Power
Stability
Banded
Kneeling
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Resistance Band
Anchor Point
Airex or Mat (optional)
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Intermediate
Overview
The Tall Kneeling Quick Twist with Resistance Band is a rotational power exercise that develops trunk speed, core stability, and postural control. Performing the quick twist from a tall kneeling position removes lower-body assistance, forcing the core to control rotation and maintain balance against band tension.
Muscles Worked
PRIMARY:
Obliques
Core stabilizers
SECONDARY:
Rectus abdominis
Erector spinae
Latissimus dorsi
Middle and lower trapezius
Gluteus maximus
STEP-BY-STEP INSTRUCTIONS
Anchor a resistance band at chest height.
Kneel tall on an airex pad or yoga mat, body parallel to the anchor.
Hold the band with both hands at chest level, keeping baseline tension.
Brace your core and keep hips extended.
Quickly twist the band across your body toward the anchor in rapid repetitions.
Maintain posture, keeping chest and hips square.
Perform for the prescribed reps or duration, then switch sides.
Variations
Perform slower twists for stability and control
Pause briefly at end range to emphasize isometric trunk control
Increase band resistance or step farther from the anchor
Progress to standing quick twist for greater challenge
Benefits
Builds rotational power and speed
Strengthens trunk and core stabilizers against resistance
Improves posture and anti-rotation capacity
Accessible progression before standing rotational drills
COACHING CUES
Stay tall and don’t collapse through your torso.
Snap the band quickly, then return under control.
Brace your core throughout each twist.
Keep hips square so the movement comes from the trunk.
Notes
The Tall Kneeling Quick Twist with Resistance Band is a dynamic variation that develops speed, strength, and stability in the trunk while minimizing lower-body assistance. It’s an effective drill for athletes and general fitness, bridging into more advanced standing and split stance rotational variations.