Russian Twist
The Russian twist targets the obliques in a trunk rotation movement with or without weight.
Updated
Russian Twist
The Russian twist targets the obliques in a trunk rotation movement with or without weight.
Muscles Involved
- Internal and external obliques : trunk rotation
- Rectus abdominis : stabilizes trunk in seated position
- Hip flexors : maintain raised legs
Step-by-Step Instructions
Step 1 — Position
Seated, torso leaning back at 45°, feet off floor or on floor.
Step 2 — Rotation
Turn the torso to one side, touch the floor beside the hip.
Step 3 — Return
Turn to the other side. Rotation comes from the trunk, not the arms.
Sets and Reps
3 sets of 20-30 reps (10-15 per side).
Common Mistakes
- Rotation too fast : slow and controlled
- Moving arms without trunk : the torso turns
- Rounding back : keep chest out
Safety Tips
Start without weight. Add a medicine ball or plate progressively.
Variations
- With medicine ball : more resistance
- Feet raised : increased difficulty
- Cable Russian twist : constant resistance
Who Is This Exercise For?
All levels. Popular exercise for the obliques.
Diagrams and illustrations
Illustration: Russian Twist
The Russian twist targets the obliques in a trunk rotation movement with or without weight.