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🎯 Core Intermediate

Russian Twist

A rotational core exercise that targets the obliques and improves trunk stability.

Muscle Groups

Obliques Abs Hip Flexors Lower Back

The Russian twist is an effective core exercise that emphasizes rotational strength, which is crucial for sports performance and everyday functional movement.

How to Perform

  1. Setup: Sit on the floor with knees bent and feet flat (or elevated for more challenge). Lean back slightly to engage your core.

  2. Position: Clasp your hands together in front of your chest, or hold a weight for added resistance.

  3. Rotate: Twist your torso to one side, bringing your hands toward the floor beside your hip.

  4. Return: Rotate through center to the opposite side.

  5. Repeat: Continue alternating sides for the desired number of repetitions.

Tips

  • Keep your back straight, not rounded
  • Move from your core, not just your arms
  • Keep your feet grounded (or elevated for advanced)
  • Control the movement—don’t use momentum

Variations

  • Feet Down: Easier variation with feet on the floor
  • Feet Elevated: Harder, requires more core engagement
  • Weighted Russian Twist: Hold a dumbbell, medicine ball, or plate
  • Decline Russian Twist: Performed on decline bench for added difficulty

Common Mistakes

  • Rounding the lower back
  • Moving only the arms instead of rotating the torso
  • Going too fast and losing control
  • Holding your breath