Russian Twist
A bodyweight core exercise done seated in a V position, twisting your torso from side to side. It works the core with a rotational element that a straight crunch does not include.
- Primary musclesCore
- Secondary musclesBack
- EquipmentBodyweight
- LevelIntermediate · compound
How to do the russian twist
- Sit on the floor with your knees bent and your feet either anchored or lifted slightly off the ground.
- Lean your torso back until it forms a V shape with your thighs, keeping your back flat.
- Clasp your hands together and extend your arms in front of your chest.
- Twist your torso to one side until your hands are roughly level with your hip.
- Return to the center, then twist to the opposite side.
- Continue alternating sides for the rest of your set.
Original library instructions (5 steps)
- Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
- Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
- Twist your torso to the right side until your arms are parallel with the floor while breathing out.
- Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
- Repeat for the recommended amount of repetitions.
Common mistakes
- Rounding the lower back to hold the V position; keep it flat even if that means sitting more upright.
- Moving only the arms instead of rotating through the torso; let your shoulders and ribs turn with your hands.
- Rushing from side to side; a controlled pace keeps tension on the core longer.
- Letting the feet drop to the floor to make it easier; keep them lifted if your program calls for it.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 10 to 12 reps per side, 45 to 60 seconds rest |
| Muscle | 3 sets of 15 to 20 reps per side, 30 to 45 seconds rest |
| Endurance | 2 to 3 sets of 20 to 25 reps per side, 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Keep your feet on the floor at first, then lift them once your balance and core strength improve.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the Russian twist good for beginners?
It can be, especially with your feet on the floor for support. Lifting the feet adds a balance challenge that suits more experienced trainees.
What muscles does the Russian twist work?
It mainly targets the core, with the back muscles helping to keep your torso upright as you rotate from side to side.
