The Russian Twist is a dynamic core exercise focusing on rotational movement of the torso. Performed while seated with the feet anchored or elevated, the exercise requires the practitioner to lean back slightly to engage the abdominal wall. The primary goal is to build muscular endurance and strength in the core, contributing to overall stability and power. This movement requires sustained isometric contraction to hold the torso in a reclined position while twisting.
Primary and Secondary Muscle Activation
The Russian Twist primarily targets the oblique muscles, which are responsible for trunk rotation. Both the external and internal obliques, located along the sides of the torso, initiate and control the side-to-side twisting motion. When rotating to one side, the external oblique on the opposite side and the internal oblique on the same side work in tandem.
The rectus abdominis, or “six-pack” muscle, functions primarily as a stabilizer. It engages isometrically—contracting without changing length—to maintain the reclined angle of the torso against gravity. This tension prevents the back from rounding or collapsing toward the floor. The transversus abdominis, the deepest abdominal muscle, is also recruited for deep core stability and trunk bracing.
Several secondary muscles assist in maintaining the body’s position. The hip flexors, including the psoas major and iliacus, work to hold the legs and feet elevated if they are lifted off the floor. Muscles along the spine, such as the erector spinae, are also engaged to support posture during the rotational movement.
Executing the Russian Twist Correctly
To begin the standard Russian Twist, sit on the floor with your knees bent and feet flat. Lean your torso back at about a 45-degree angle, maintaining a straight spine without rounding the lower back. Extend your arms straight out in front of your chest, with hands clasped or holding a light object.
The movement involves rotating the torso from side to side, aiming to touch the hands or weight to the floor beside the hip. The rotation must originate from the upper body and core, not just the arms. Move slowly and with control, pausing briefly in the center position between repetitions. Breathing should be consistent, often exhaling with each twist to maximize core engagement.
A common error is allowing the lower back to round, which places strain on the lumbar spine. To protect the back, focus on keeping the chest open and maintaining the 45-degree reclined posture throughout the set. If you excessively round your back, sit up slightly or anchor your feet to the floor. The hips should remain relatively still, with rotation originating above the waistline.
Scaling the Exercise
The Russian Twist can be adjusted to match various fitness levels by altering the body’s position or adding resistance. For individuals new to the exercise, a regression involves keeping the heels firmly on the ground. This provides a stable base and reduces the work required by the hip flexors and deep core muscles to maintain balance. A less severe lean back, where the torso is closer to vertical, also makes the hold easier.
To increase difficulty, the most common progression is lifting the feet completely off the floor, balancing only on the tailbone. This significantly increases the demand on stabilizing muscles to control balance and position. External resistance can be added by holding a weight, such as a medicine ball, dumbbell, or plate, in front of the chest. Extending the arms further from the body while holding the weight increases leverage, making the exercise more challenging.