Core · Isolation

Russian Twist

A seated twisting exercise for the obliques.

MAIN MUSCLE
Obliques
ALSO WORKS
Abs, Hip flexors
EQUIPMENT
Bodyweight, Plate, Medicine ball
LEVEL
Beginner
REPS
16-24
TEMPO
1-0-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Sit with knees bent and lean back to about 45 degrees with a straight back.

  2. Hold a plate or ball at the chest.

  3. Rotate the torso to one side, then the other.

  4. Keep the movement controlled and the chest up.

COMMON MISTAKES

  • Rotating from the lower back; turn through the upper back and keep hips controlled.
  • Using momentum; move with control and resist on the way back.

TIPS

  • Keep the arms long and let the torso drive the movement.

QUESTIONS

Which muscles does Russian Twist work?

The main muscle is Obliques. It also works Abs, Hip flexors.

How many reps should I do?

FORGE suggests 16-24 reps for Russian Twist. The app adjusts sets and reps to your goal and level.

What can I do instead of Russian Twist?

These train the same muscles: Cable Woodchop, Bicycle Crunch, Pallof Press.