12 Best Anti rotation Exercises without Weights

12 Best Anti rotation Exercises without Weights

If you have been weight training or are engaging in various sports activities, you need to work on your coordination and balance. Anti rotation exercises can be just what you need to increase stability and minimize injury.

According to this study, sports injuries often occur because people cannot resist rotation effectively.

Likewise, if you’d like to improve how you perform other lifts like bench presses or squats, you need to begin with anti rotation exercises.


12 Best Anti rotation Exercises without Weights

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This refers to any exercise that resists rotation in the spine and hip. It was derived from the realization that the core is created to resist movement.

If you do plenty of anti rotation exercises, you will develop a strong core and control rotation.

In other words, anti rotation movements are those that resist any force that is likely to make you twist. The force may be coming at you horizontally or diagonally.

When you possess this quality, you can easily move the power from one section of your body to another without experiencing an injury.


The core has several muscles which form the focus of t-rotations as mentioned here. These include anterior fibres, lateral fibres, the external abdominal obliques, rectus abdominus, transverse abdominis and internal abdominal obliques.


1.      BIRD DOG

This is considered a basic anti rotation exercise with no equipment. You need to get on your fours for this workout.

Ensure that you keep a straight back and do not shift it when you move your legs and hands.

Stretch your left hand until it is straight. Likewise, extend your right leg and thigh until it is on the same plane as your back.

Hold that position for two counts, return to the original position and repeat. Do this for alternate sides.


To do this exercise, you need to get in a plank position. However, if you are a beginner and are not able to support yourself on your toes, you may want to use your knees instead.

Once you are fully stable, move your left hand from the floor to the right shoulder and tap it.

As you do so ensure that your glutes and abs are engaged. You should keep your body in a straight line and refrain from moving.

Alternate the tap on the left shoulder using your right hand. Keep counting until 30, rest then repeat two more sets.


As the name suggests, this exercise involves combining the bird dog with the plank.

Get in a plank position but unlike the shoulder tap which requires your feet to be close together, keep your feet apart in this exercise.

Support yourself with your left hand (keep it on the floor) and extend your right hand until it is as straight as you can get it.

At the same time, lift your left leg until it is on the same level as your hips. Hold for 2 seconds then repeat with the other set of limbs that were supporting you.


In this exercise, you need to be near a wall. Assume a plank position as you face the wall and spread your feet slightly apart.

Leave one hand on the floor and use the other one to press against the wall. Let your chest and hips be square and engage your core and gluts.

Count for 30 seconds then alternate hands.


Some anti rotation exercises do not need weights, but they rely on other forms of resistance. In this case, you will need a partner and a wall to help create resistance.

Stand about 12 inches from a wall then place your hands against them. Spread your feet apart and then push the wall as hard as you can.

Let your partner push you from various directions around your core but they shouldn’t make your move. That will make you resist them and work your core.


This exercise is great for working your core and engaging your hips and the rest of your body, as mentioned in this research.

Stand straight, and tall then balance on your left as you bend your knee slightly. At this point, your toe should be touching the ground only slightly.

Hang your arms on your sides then bend over. Lift one of your legs until it is on the same level as your hips, maintain that position, and repeat it on the opposite leg.


Some anti rotation exercises require other equipment other than weights. In this one, you need a suspension trainer to create resistance.

Hold one part of the trainer then row down on a straight line as you maintain an incline with your body and the ground. Row up and resist the urge to rotate any part of our body.

Do the same on the other hand.


This exercise requires either a cable or resistance band. Anchor it towards the centre of your body then start moving it closer to your chest as you squeeze your gluts.

You should push the band from your chest centre to the outside as you straighten your arms. Anti rotation exercises require you to resist movements in a certain direction, and in this case, it is the move towards the anchor point.

9.      DEAD BUG

No anti rotation exercises are never complete without the dead bug. To perform this workout, lie on your back and then bring the knees and hips to a right angle.

Lift your arms upward while making sure that your hands align with your shoulders. Ensure that your back is flat before starting to move anything.

Extend one arm and opposite leg as far as you can without lifting your back from the floor. Hold for 15 seconds, return to the original position then repeat 7 times on each side.


This classic exercise can also be an anti rotation extension owing to the tendency for your back to collapse as you hold. It also forces you to keep your core engaged.

Lie on your stomach, lift yourself with your toes and support yourself with your elbows and forearms. Tighten your glutes, and abdominal muscles then hold for a minute, rest and repeat.


This exercise requires you to lie with your face up, in a ball with your knees above your hips. The rest of your shoulders, heads and torso should be off the ground.

Let your arms reach along your side as you tilt your pelvis and press your lower back to the ground. Maintain the pelvis position, raise your arms over your ear and hold for 30 counts.

Do this exercise in sets of 3.


Some anti rotation exercises help maintain balance. You need to be parallel to a cable then grasp it while keeping it close to your chest.

Assume a split stance in which you place one foot forward and the other behind you then bend your knees. Press the cable as you maintain a straight stance then do 12 repetitions.


All anti rotation exercises are meant to create balance while stabilizing your muscles. Always make sure that you maintain the proper form when you do them.

The idea is to resist movement or rotation to teach your body how to maintain control.