Core · Obliques

Russian twist

How to do Russian twists with or without weight: setup, rotating from the torso, mistakes that load the lower back and safer alternatives.

Russian twists are done sitting on the floor, torso leaning back, rotating from side to side with your hands together or holding a weight. They are a popular oblique exercise, although combining spinal flexion and rotation under load is not ideal for every back.

Muscles worked

The obliques produce the rotation. The rectus abdominis and hip flexors hold the leaning torso.

How to do them

1. Sit with your knees bent and your heels on the floor.
2. Lean back about 45° with a straight back, without rounding it.
3. Bring your hands together in front of your chest, or hold a light plate or dumbbell.
4. Rotate your torso to one side, bringing your hands beside your hip; return to center and rotate to the other side.
5. The movement comes from your torso, not just your arms.

Common mistakes

• Rounding your lower back, which combines flexion and rotation under load.
• Moving only your arms without rotating your torso.
• Going too fast.
• Lifting your feet before mastering the basic version.

Variations

• Easier: no weight, feet on the floor.
• Harder: feet off the floor or more weight.
• Back-friendlier alternatives: the Pallof press or the cable woodchop, which train the obliques standing with a neutral spine.

Do 10–20 twists per side.

Precautions

It loads the lower back. If you have lower-back pain or a herniated disc, choose anti-rotation exercises like the Pallof press.

Alternatives with less joint load

They train the same muscle group. Highlighted joints are also loaded by the exercise on this page.

• Pallof press · Core stability
  • No significant joint load

If you have an injury, pain or a medical condition, check with a professional before doing this exercise.