Barbell Floor Press with Leg Twist
- Secondary muscles
- Delts, Triceps, Pectorals, Serratus Anterior, Glutes
- Body part
- Core
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Despite the name, the bar never moves: you hold a locked-out floor press while your bent legs rotate side to side underneath it. The static barbell turns a simple leg twist into an anti-rotation drill for the abs and a stability challenge for the shoulders, and an empty bar is plenty of load to start with.
How to do the Barbell Floor Press with Leg Twist
- Lie supine on the floor, grip the barbell slightly wider than shoulder width, and press to full lockout over the mid‑chest with shoulders set down and back.
- Brace your core, press your low back gently into the floor, and lift your legs so hips and knees are at about 90 degrees with feet together.
- Keep the bar stacked over your shoulders and elbows locked as you slowly rotate both legs together to the right until your thighs approach the floor without lifting your shoulders or low back.
- Pull the legs back to center using your abs, then rotate to the left the same distance.
- Maintain a slow, controlled tempo and steady breathing; keep wrists neutral and the bar from drifting.
- Limit range if your low back arches or the bar wobbles; use a light load you can stabilize throughout.
Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.
Muscles worked
Primary
Abs · Core
The abs brace the trunk on standing and single arm presses so the torso does not twist under the load.
Secondary
- Delts — The front delts assist every press and take over on Bradford and behind the neck variations.
- Triceps — The triceps lock out the elbow on every press and dominate close grip and skull press variations.
- Pectorals — The chest presses the arms together and forward, and decline and wide grip variations put more emphasis on the lower and outer pecs.
- Serratus Anterior
- Glutes
Common mistakes
- Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
- Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
- Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
- Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair using the same bench or station.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Barbell Floor Press with Leg Twist work?
The Barbell Floor Press with Leg Twist primarily works the abs. It also involves the delts, triceps, pectorals, serratus anterior and glutes, which assist the movement and stabilise the joints.
Is the Barbell Floor Press with Leg Twist good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Barbell Floor Press with Leg Twist with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Barbell Floor Press with Leg Twist?
If you cannot do the Barbell Floor Press with Leg Twist, try the Barbell Sit-Up Press, the Pallof Press or the Kettlebell Bent Press. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Barbell Floor Press with Leg Twist, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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