Core
Russian twist
- Kit
- No kit
- Works
- obliques · abs
- Also
- hip flexors · lower back
The Russian twist is a seated rotation: you balance behind your hips with knees bent and turn your torso from side to side under control. It trains the obliques and the deep core muscles that resist and produce twisting, plus the hip flexors that hold your upper body off the floor. It suits anyone who wants rotation work in a circuit without equipment, and it scales by how far you lean back.
Form
How to do russian twist
- 1Sit on the floor with knees bent and feet flat or hovering, then lean your upper body back until you feel your abs take the load. Keep your chest tall and your lower back long, not rounded.
- 2Bring your hands together in front of your chest, elbows soft, and set your shoulders down away from your ears.
- 3Turn your ribcage and shoulders to one side until your hands pass outside your hip, keeping your knees pointing straight ahead.
- 4Pause for a moment at the end of the turn, then rotate smoothly through the middle to the other side. Breathe out as you twist, in as you pass the centre.
- 5Keep alternating at a steady pace for the whole effort, and stop the set if your lower back starts to round or your chest drops.
Watch for
Common mistakes
Swinging the arms while the torso stays still.
Fix: Lead with your ribcage and shoulders so the rotation comes from your trunk, and let the hands just follow.
Rounding the lower back and collapsing the chest as you lean.
Fix: Sit taller, lift the breastbone and lean back only as far as you can hold a long, neutral spine.
Rushing side to side so momentum does the work.
Fix: Slow the tempo, pause briefly at each end and keep the movement under your own control.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.