Strength Training · Bodybuilding · Calisthenics
Russian Twist
The Russian twist is a seated bodyweight exercise that trains the sides of your abdomen as you turn your torso while holding a leaned-back position.
- Beginner
- Isolation
- Low injury risk
- Rest 45 sec
How to do it
- Sit on your mat with your knees bent and feet flat on the floor.
- Lean your torso back slightly from your hips.
- Hold your hands together in front of your chest.
- Turn your rib cage a short distance to the right.
- Return your torso to center.
- Turn your rib cage a short distance to the left.
- Return your torso to center to finish the repetition.
- Sit upright when you finish the set.
Form cues
- Brace your belly.
- Keep your hips facing forward.
- Exhale as you turn.
Common mistakes
- Swinging only your armsKeep your hands aligned with your chest so they follow your torso.
- Rounding your lower backUse a more upright position that lets you maintain your back's natural curve.
- Reaching for the floorKeep the turn within a comfortable range rather than trying to touch down beside you.
- Rushing between sidesMove slowly enough to pause briefly at each side without bouncing.
Safety
Forceful twisting or losing trunk control as you tire can strain your lower back, especially in a deeply reclined position.
- End the set when you can no longer control the turn.
- Stop if twisting causes sharp or increasing back pain.
- Build control with bodyweight before adding resistance.
If you have ongoing back pain or a recent spinal injury, get advice from a physiotherapist or doctor before doing repeated trunk rotations.
Muscles worked
Primary muscles
Equipment
- Exercise Mat
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 45 sec
Count one turn to each side as one repetition.