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how to do russian twists

Rotation is something most core routines skip, and russian twists fill that gap: your obliques turn your torso from side to side while your abs and hip flexors hold you in a leaned-back seat. Keeping your feet on the floor makes this a manageable version compared with the feet-lifted style you often see. Where bicycle crunches combine twisting with leg work, this one lets you focus on the twist alone. The limitation is that it's easy to fake with arm swings; if only your hands move, the exercise loses its point.

▶ watch russian twists on the dedicated video page

primary musclesobliques
also worksabs, hip flexors
levelbeginner
equipmentnone — bodyweight
typerep-based

how it’s done, step by step

  1. Sit on the floor with your knees bent and feet flat on the floor. Lean back slightly so that your torso forms a V-shape with your thighs.
  2. Clasp your hands together in front of your chest.
  3. Rotate your torso to the right, bringing your hands opposite your right hip.
  4. Rotate back through the center and to the left, bringing your hands opposite your left hip. Continue alternating sides for the desired number of repetitions.

how much: Start with 3 sets of 8–10 reps, counting both sides, and lean back a little further before adding reps.

form tips from the wandelbar coaches

  • Turn your ribcage and shoulders together, as if your hands are glued in front of your breastbone.
  • Sit tall on your sit bones, leaning back only as far as your spine stays long.
  • Follow your hands with your eyes so your head rotates along with your torso.

common mistakes

  • Rounding your back into a slump — lift your chest and lean back less until your spine stays long.
  • Swinging only your arms side to side — keep your hands close to your chest and turn your shoulders instead.
  • Feet sliding and knees swaying with each twist — press your heels into the floor and keep your knees still.

make it easier or harder

easier
Sit more upright, with less lean back, and rotate through a smaller range until your posture holds.
harder
Lift your feet a few inches off the floor and keep them still while you twist.
russian twists rotated position: seated leaning back, clasped hands beside one hip
russian twists — correct starting position

similar bodyweight exercises

plank on forearms: elbows under shoulders, body straight from head to heels plank mountain climbers in high plank: one knee driven toward the chest, hips level mountain climbers bicycle crunches mid-twist: elbow reaching toward the opposite knee, other leg extended bicycle crunches hollow hold: shoulders and straight legs lifted, lower back pressed flat hollow hold side plank on one forearm: hips lifted, body straight from head to feet side plank flutter kicks: legs straight and lifted, one slightly higher than the other flutter kicks

never wonder what to train next

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