Russian Twist
Russian Twist is a strength - rotation from a reclined seated position exercise involving Internal and external obliques. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Internal and external obliques
- Secondary muscles
- Erector spinae
- Exercise type
- Strength - rotation from a reclined seated position
Exercise technique
- Support
Secure your feet under an immovable support or with help from a partner.
- Knees
Bend your knees and raise your torso enough to form a V with your thighs.
- Hands
Join your hands and extend your arms in front of your torso.
- Tension
Keep your chest open and lower back controlled.
- Right
Rotate your ribs a small angle to the right.
- Left
Move slowly through the center and turn left.
- Breathing
Exhale with each turn and inhale as you return toward the center.
Key technique points
- Do not pull excessively against the foot support.
- Rotate your arms together with your chest.
- Choose a rotation angle without forcing it.
- Keep your hips fixed on the floor.
- Move your neck in coordination with your torso.
- Maintain a constant backward lean.
Common mistakes
Swinging the hands
Do not swing your arms side to side instead of turning your chest.
Rounding the lower back
Do not lose torso support in the backward lean.
Deep twisting
Do not rotate beyond your comfortable limit over a fixed pelvis.
Pulling with the feet
Do not maintain the V position solely by relying on your hip flexors.
Holding the head against the turn
Do not rigidly fix your neck against torso movement.
Moving through the center quickly
Do not bounce through the center and skip oblique control.
Frequently asked questions
Russian Twist: why is “Swinging the hands” a mistake?
Do not swing your arms side to side instead of turning your chest.
Russian Twist: why is “Rounding the lower back” a mistake?
Do not lose torso support in the backward lean.
Russian Twist: why is “Deep twisting” a mistake?
Do not rotate beyond your comfortable limit over a fixed pelvis.
Russian Twist: why is “Pulling with the feet” a mistake?
Do not maintain the V position solely by relying on your hip flexors.
Russian Twist: why is “Holding the head against the turn” a mistake?
Do not rigidly fix your neck against torso movement.
Russian Twist: why is “Moving through the center quickly” a mistake?
Do not bounce through the center and skip oblique control.
What should I focus on when doing Russian Twist?
Do not pull excessively against the foot support. Rotate your arms together with your chest. Choose a rotation angle without forcing it. Keep your hips fixed on the floor. Move your neck in coordination with your torso. Maintain a constant backward lean.
Related exercises
- Band Pallof Press
- Bicycle Crunch
- High-to-low Cable Woodchop
- Short-lever Copenhagen Plank
- Alternate Heel Touchers
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.