Russian Twist: how to do it right
In short: The Russian twist is an oblique isolation exercise in rotation, loaded most in the shortened position (rotation completed).
How to do it, step by step
- 1Sit down, torso leaning at about 45 degrees, feet on the floor or lifted for more intensity.
- 2Keep your arms straight or a weight held near your sternum, back braced and neutrally slightly rounded.
- 3Rotate your trunk to one side to the end of the rotation, squeeze the obliques hard for 1 second.
- 4Come back to the center under control, without loosening the brace, then repeat on the other side.
- 5Slow, controlled rhythm: speed kills the oblique work here.
The mistake to avoid
Don't just move your arms. Rotate your whole torso.
Other common mistakes
- Swinging fast with your arms: slow down and drive the rotation from the trunk, not the shoulders.
- Not rotating enough and moving only your arms: really rotate your shoulders and spine to reach the contraction.
- Excessively rounding your lower back under load: keep an active abdominal brace to protect your lower back.
- Skipping the pause at the end of the range: that is precisely where the tension is max, squeeze for 1 second.
Muscles worked
- Main:
- Abs
External and internal obliques are the prime movers: they produce the trunk rotation. The transverse abdominis and rectus abdominis stabilize. The hip flexors come into play to hold the torso leaning and the legs in the air.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
- Cable Oblique Crunch ›
- Weighted Dumbbell Russian Twist ›
- Kettlebell Russian Twist ›
- Cable Crunch ›
- Floor Crunch ›
Frequently asked questions
How do I do this exercise?
Seated, torso leaning at about 45 degrees, feet on the floor or lifted to make it harder. Arms straight or a weight held near your sternum. Rotate your trunk to the end of the rotation, squeeze for one second, then come back to the center under control.
I don't feel anything, is that normal?
You should feel the sides of your stomach, at the end of the rotation. If you feel nothing, it is almost always speed: slow down and hold for one second while breathing out at the end of each rotation.
How fast should I do the movement?
Slowly, with a firm one second stop at the end of the rotation. That pause is what recruits the obliques: if you swing from side to side, it is inertia doing all the work, not you.
Where do I put my feet?
Feet on the floor to start, it stabilizes you and lets you focus on the rotation. Lifted once you have mastered it: the brace becomes much more demanding, but the rotation must stay just as clean.