Russian Twist
Auto DetectedA seated core rotation exercise targeting the obliques and abdominal muscles, used to improve rotational power and core stability.
About Exercise
Equipment
Body Weight
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Hip Flexors
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
5/10Iliopsoas
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-90 seconds • Keep rest periods short for conditioning effect.
How to Perform
Sit on the floor with knees bent and feet flat or slightly elevated. Lean back slightly, maintaining a straight spine, and hold your hands clasped or hold a single weight in front of your chest.
- Brace your core and maintain the stable, leaned-back starting position.
- Slowly rotate your torso to one side, aiming to touch the floor beside your hip.
- Reverse the movement, smoothly rotating your torso through the center.
- Continue rotating immediately to the opposite side, touching the floor again.
- Repeat the controlled side-to-side rotation for the desired repetitions.
Coaching Tips
Form Cues
- Maintain straight back
- Control the tempo
- Rotate shoulders fully
- Brace your center
Breathing
Inhale during the transition through the center; exhale sharply as you rotate the torso to each side.
Tempo
2-0-1
Range of Motion
Rotate the torso fully until the hands or weight lightly touch the floor on either side, keeping hip movement minimal.
Safety
Safety Notes
- Stop if sharp pain occurs in the lower back or hips.
- Beginners should keep feet planted on the floor for greater stability.
- Avoid twisting past a comfortable range of motion.
Spotting
Not applicable. This is a core exercise; use a lighter weight or regress the movement if stability is lost.
Common Mistakes
- Rounding the lower back
- Using excessive momentum
- Shifting the hips too much
- Holding your breath
When to Avoid
- Acute lower back pain or disc issues
- Recent spinal surgery
Flexibility Needed
- Sufficient trunk rotation range of motion
Build Up First
- Ability to maintain a straight back while leaning back (anti-extension)
- Basic core bracing competency
Also known as
Seated Oblique Twist, Trunk Twist, Weighted Russian Twist
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