Also known as: seated oblique twist, seated torso twist, seated core twist, oblique twist exercise, med ball torso twist

What is Russian Twist?

The Russian Twist is a seated core exercise that rotates the torso side-to-side to engage the obliques, rectus abdominis and spinal stabilizers. It targets the core and upper back, is classified as easy, and builds rotational strength and stability when done with control.

How to Do Russian Twist

  1. Sit and position: Sit on the floor with knees slightly bent and feet together, spine tall; clasp hands or hold a weight at chest level to start.
  2. Brace your core: Engage your abdominal wall by drawing the navel to the spine and keeping a neutral lower back; maintain tension throughout the movement.
  3. Lean back slightly: Lean back until torso and thighs form a V-shape, keeping chest open and tailbone tucked to protect the lower back.
  4. Twist with control: Rotate your torso to one side using the obliques, move slowly without jerking, return through center, then twist to the other side.
  5. Keep legs stable: Hold legs steady, either extended or knees bent, avoid swinging them; stability increases core load and reduces lower-back strain.
  6. Breathe and repeat: Exhale as you rotate to each side and inhale toward center; perform controlled reps for the prescribed set, and stop if pain occurs.

Muscle Groups

Core, Back

Description

Sit on the floor and bring your legs out straight.

Lean back slightly so your torso and legs form a V-like shape, bracing your abdominal wall to engage your core.

Balancing here and keeping your legs stationary, twist your torso from side to side. Remember to move slowly and breathe. Don't disengage your core when fatigue sets in.

Repeat for the required amount of repetitions.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Russian Twists?

Russian Twists strengthen the obliques and deep core stabilizers, improving rotational power, balance, and trunk control. They enhance functional movement for sports and daily tasks, increase core endurance, and require no equipment, making them easy to add to workouts.

What are common mistakes when doing Russian Twists?

Common mistakes include rounding the lower back, swinging the legs, using momentum, twisting only the arms, and holding your breath. Fix these by keeping a neutral spine, bracing the core, controlling tempo, stabilizing the feet, and breathing steadily each rep.

How can I progress or modify Russian Twists?

To progress, hold a medicine ball or dumbbell, lift feet higher, slow the tempo, or increase reps. To regress, keep feet on the floor, reduce rotation, or sit more upright. Alternatives include cable woodchoppers and standing torso twists for added variety.