Russian Twist
The Russian twist is a seated core exercise where you rotate your torso from side to side while balancing on your sit bones, often with your feet lifted off the ground. It targets the abdominals, especially the obliques, through repeated rotation, with your lower back working to keep your spine stable through the twist.
Why it works
Balancing on your sit bones with your feet lifted removes the floor as a stabilizer, so your core has to work continuously just to hold the position, before you even add the rotation. The side-to-side twist then asks your obliques to rotate your ribcage relative to your hips, which is the exact job those muscles are built for. The unsupported seated position also recruits your hip flexors to help hold your legs up when they're lifted, which is why the exercise feels noticeably harder the moment your feet leave the floor.
Set up
- Sit on the floor with your knees bent and feet flat.
- Lean back slightly until you feel your core engage to hold the position.
- Lift your feet off the floor if you're ready for the harder variation, or keep them down for more support.
- Clasp your hands together in front of your chest, or hold a light weight if you're progressing the movement.
How to do it
- Balance on your sit bones with your torso leaning back slightly and your spine long, not rounded.
- Rotate your torso to one side, bringing your hands or the weight toward the floor beside your hip.
- Return through the center and rotate to the other side.
- Keep the rotation coming from your ribcage and core, not just your arms swinging across your body.
- Continue alternating sides for your set number of reps.
Form cues
- Keep your chest up and your spine long instead of hunching forward.
- Rotate from your ribcage, not just by swinging your arms.
- Move slowly enough to control the twist in both directions.
- Keep your feet still if they're lifted, rather than letting them swing for momentum.
- Keep a small, natural curve in your neck rather than jutting your chin forward.
Breathing: Exhale as you rotate to each side, and inhale as you pass back through the center.
Common mistakes
Rounding the spine to balance.
Fix: Keep your chest lifted and your back long. If you can't hold that position, keep your feet on the floor until your core is stronger.
Swinging the arms instead of rotating the torso.
Fix: Focus on turning your ribcage toward each side, letting your arms follow rather than lead the movement.
Moving too fast to build momentum.
Fix: Slow the tempo down so your core, not your swinging arms, controls each rotation.
Holding a weight that's too heavy for controlled reps.
Fix: Drop the weight, or remove it entirely, until you can complete each rep with a stable spine.
Twisting only the arms while the ribcage stays facing forward.
Fix: Check that your chest, not just your hands, turns to face each side as you rotate.
How to program it
- This is a bodyweight or lightly loaded core exercise, so 2 to 3 times a week fits well for most people.
- 3 sets of 12 to 20 total rotations, counting each side, builds solid rotational core strength.
- Keep your feet on the floor as a regression while you build the balance and core control the full version demands.
- Add a light weight only once you can complete the feet-lifted version with a stable, unrounded spine.
Safety notes
- Stop if you feel the movement in your lower back instead of your abdominals.
- Keep the rotation controlled rather than ballistic, especially once you add weight.
- Warm up your spine with a few gentle seated rotations before loading the movement with added weight.
Exercise profile
- Force
- Pull
- Mechanics
- Compound
- Category
- Strength
Frequently asked questions
How many reps of Russian twists should I do?
3 sets of 12 to 20 total rotations, 2 to 3 times a week, builds solid rotational core strength.
Should I do Russian twists with my feet on the floor or lifted?
Keep your feet on the floor while you build core control, then lift them once you can hold a stable, unrounded spine throughout the set.
Can I do Russian twists without any weight?
Yes. Bodyweight Russian twists still challenge your core through the balance and rotation, and are the right starting point before adding a plate or medicine ball.
Why does my lower back hurt during Russian twists?
You're likely rounding your spine to hold the position or twisting too fast to control. Keep your chest up, slow the tempo, and keep your feet down until your core is ready for the lifted version.
Russian twist vs bicycle crunch, what's the difference?
Both train rotation through the obliques, but a Russian twist rotates the whole torso side to side while balancing, while a bicycle crunch combines rotation with alternating leg movement lying on your back.
Are Russian twists good for losing belly fat?
No single exercise spot-reduces fat, including this one. Russian twists build core strength and rotational control, while fat loss depends on your overall diet and activity level.
What weight should I use when adding load to Russian twists?
Start with a light plate or medicine ball, around 5 to 10 pounds, and only increase once you can complete a full set with a stable spine and controlled rotation on both sides.