Russian Twist

How to Perform the Russian Twist

Sit on the floor with your knees bent and feet flat on the ground, or lifted off the floor for added difficulty.
Lean your torso back to approximately a 45-degree angle, maintaining a straight spine and engaged core.
Clasp your hands together in front of your chest or hold a weight plate, dumbbell, or medicine ball.
Rotate your torso to the right side, bringing your hands or the weight beside your right hip.
Pause briefly, then rotate through the center to the left side, bringing your hands or the weight beside your left hip.
Continue alternating sides in a controlled manner, counting one repetition each time you return to the starting side.
Maintain the lean-back angle throughout the set and avoid letting your lower back round.

Moving only the arms while the torso stays stationary

Focus on rotating your entire torso, not just swinging your arms. Your chest should face the side you are twisting toward.

Rounding the lower back

Keep your chest lifted and spine neutral throughout the movement to protect your lumbar spine.

Twisting too quickly with no control

Use a slow, deliberate tempo to maximize oblique engagement and reduce the risk of lower back strain.

●Start without weight to master the rotation pattern, then progressively add resistance.
●Lift your feet off the floor to increase core activation and difficulty.
●Exhale as you rotate to each side to enhance abdominal contraction.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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