Obliques · Isolation movement
Russian Twist
An isolation exercise for the obliques, with the abs working too. No equipment needed.
Looping the start and end of the movement.
Primary muscle
Obliques
Secondary muscles
Abs
Equipment
Bodyweight
Difficulty
Beginner
How to perform the Russian Twist
- Sit on the floor with knees bent and heels down or hovering, then lean the torso back to about forty-five degrees.
- This is loaded trunk rotation driven by the obliques, so the twist should come from the ribcage turning, not the arms swinging.
- Clasp the hands together, brace the abs, and rotate the trunk to bring the hands toward the floor beside one hip.
- Turn back through center and rotate to the opposite hip, keeping the chest lifted and the spine long rather than slumped.
- Keep the movement controlled and rib-driven so the obliques do the rotating instead of momentum flinging the arms side to side.
- Continue alternating sides at a steady tempo, and lower the feet if the lower back begins to round under the position.
Suggested working range: 15–20 reps. Default progression: double progression.
Common mistakes
- •Swinging the arms side to side with momentum while the trunk barely rotates.
- •Slumping and rounding the lower back in the leaned-back position, loading the lumbar.
- •Turning only the shoulders and arms without rotating the ribcage and hips together.
- •Rushing the tempo so the movement becomes a flail rather than controlled oblique rotation.
Variations & alternatives
Swap in one of these when the equipment is taken or the main lift has stalled.
Use this exercise in a program
The Russian Twist fits into hypertrophy and strength splits that prioritize obliques volume.
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