Russian Twist
A seated rotation exercise with the torso leaned back, rotating side to side. It targets the obliques and can be loaded with a medicine ball or plate.
Primary muscles
- Obliques
Secondary muscles
- Abs (Rectus Abdominis)
- Hip Flexors
- Transverse Abdominis
- Sets
- 2–3
- Reps
- 10–20 per side
- Rest
- 30–60s
How to perform
Main muscles working (thicker lines)
Starting position
Sit with knees bent and heels on the floor, lean back to about 45 degrees with a straight back and hands clasped in front of your chest.
Brace your abs and keep your chest lifted.
Rotate your torso to one side, bringing your hands toward the floor beside your hip.
Rotate through the centre to the other side.
Continue alternating under control; lift the feet or hold a weight to progress.
Breathing: Exhale as you rotate to each side.
Coaching tips
Rotate the ribs, not just the arms
Chest tall
Controlled tempo
Common mistakes
Rounding the lower back
Only moving the arms
Rotating too fast
Safety notes
Keep your heels down and a moderate pace if you feel lower back strain.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.