Russian Twist

Which muscles does it train?

Equipment needed

How to perform it

Time under tension matters more than load here: 3 to 4 sets of 8 to 15 reps, or holds of 20 to 60 seconds, with 45 to 90 seconds of rest.

Execution and technique cues

• Sit on the floor with your knees bent, lean back slightly, and lift your feet off the ground.
• Brace your core and keep your chest elevated to maintain a straight back.
• Rotate your torso from side to side, moving your hands or a weight toward the floor beside your hips.
• Keep the movement controlled at each turn, avoiding swinging your legs to compensate.

Common mistakes

• Rounding the spine and slumping the shoulders forward.
• Moving only the arms back and forth instead of rotating the entire torso.
• Swinging the legs side to side in the opposite direction of the rotation.

Frequently asked questions

Is it necessary to keep my feet off the floor?

Lifting the feet increases the core challenge, but placing the heels lightly on the floor is a great way to scale the exercise down.

Should I perform this exercise quickly?

No, performing it slowly and under control ensures better muscle recruitment and protects the lower spine.

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