rotationisolationbeginnerbodyweightdumbbell

Russian Twist

A seated rotational core exercise for the obliques. Keep the spine long and rotate through the ribcage, not just the arms.

Muscle activation

Approximate share of work; varies with grip, stance and tempo.

Primary Secondary

1. Start position
Sit on the floor with knees bent and heels down (or lifted for a harder version).
2. Mid-rep
Bring your hands beside the hip without collapsing the chest.
3. End of the movement
Return through the center under control.
4. Common mistake
Moving only the arms side to side

Core stability on 3 different setups — pick whatever is free in your gym. Progress is tracked separately for each.

Setup

1Sit on the floor with knees bent and heels down (or lifted for a harder version).
2Lean back to about 45° with a long, tall spine.
3Hold your hands or a light weight in front of your chest.

Execution

Exhale as you rotate, inhale as you return to center.

2-1-2-0 (eccentric-pause-concentric-pause)

Primary

Obliques

Secondary

Upper abs, Lower abs, Hip flexors

Moving only the arms side to side
Rotate the shoulders and ribcage with the hands.
Rounding the lower back
Sit taller, lean back less or keep the heels down.
Twisting rapidly with momentum
Slow down and pause briefly on each side.

Rotate from one side to the other through a comfortable range, with the torso turning together with the hands.