Russian Twist
- Músculo objetivo
- Obliques
- Músculos sinergistas
- Iliopsoas
- Equipamiento
- Body weight
- Parte del cuerpo
- Waist
- Tipo
- Strength
The Russian Twist is a bodyweight core exercise that primarily targets the obliques, with the iliopsoas working to keep your torso elevated and hips stable. Performed seated with your torso leaning back at an angle, it builds rotational strength and core endurance — making it a staple for athletes and anyone looking to strengthen the sides of their midsection.
Cómo hacer el Russian Twist
- 1Sit on the floor with your knees bent and feet flat on the ground, hip-width apart. For a harder variation, lift your feet a few inches off the floor.
- 2Hinge your torso back to roughly a 45° angle, keeping your spine straight and chest tall — avoid rounding your lower back.
- 3Clasp your hands together in front of your chest, or extend your arms straight out with fingers interlaced.
- 4Brace your core to lock your hips and lower body in place throughout the movement.
- 5Exhale and rotate your torso to the right, bringing your hands toward the floor beside your right hip.
- 6Reverse the movement under control, rotating to the left side in the same manner. This counts as one full rep.
- 7Keep your hips square and stationary — only your upper body should rotate.
- 8Complete the target number of reps, then return to the upright seated position to finish the set.
Consejos de técnica
- Maintain a tall, neutral spine throughout — the rotation should come from your ribcage, not from rounding or collapsing your lower back.
- Move at a controlled tempo; resist the urge to let momentum swing you from side to side, as slow rotations keep tension on the obliques.
- Squeeze your abs firmly at each end point of the twist to maximize oblique activation before reversing direction.
- Keep your chin tucked slightly and gaze forward rather than following your hands — this protects your neck and keeps your spine aligned.
Errores comunes
- Rounding the lower back — a hunched spine puts harmful stress on the lumbar discs; keep the torso long and the chest lifted throughout.
- Swinging with momentum instead of rotating under control — fast, uncontrolled swings shift the work away from the obliques and increase the risk of a strain.
- Letting the hips rock side to side — the lower body should stay anchored; moving the hips reduces oblique engagement and destabilizes the spine.
- Dropping the torso too close to the floor — leaning back beyond 45° makes it hard to maintain a neutral spine and overloads the hip flexors (iliopsoas) at the expense of the obliques.
- Holding the breath — exhale on each rotation to support intra-abdominal pressure and keep the core properly braced.
Preguntas frecuentes
What muscles does the Russian Twist work?
The Russian Twist primarily targets the obliques (the muscles along the sides of your waist responsible for rotation), with the iliopsoas working as a synergist to keep your torso elevated and your hips stable during the movement.
Should I keep my feet on the floor or lift them?
Keeping your feet flat on the floor is the easier variation and a good starting point for beginners. Lifting your feet a few inches off the ground increases the demand on the iliopsoas and core stabilizers, making the exercise more challenging.
How many reps and sets of Russian Twists should I do?
For core endurance, 3 sets of 15–20 reps per side is a common starting point. As the exercise becomes easier, increase the range of motion, slow your tempo, or progress to the feet-elevated variation rather than simply adding more reps.
Is the Russian Twist good for reducing side fat?
The Russian Twist strengthens and builds the obliques, but spot reduction of fat is not possible through exercise alone. Consistent training combined with appropriate nutrition is what reduces body fat overall, revealing the muscle underneath.
What is the difference between the Russian Twist and a seated oblique crunch?
The Russian Twist uses rotational movement through a full range of motion to engage the obliques dynamically, while a seated oblique crunch typically involves lateral flexion. Both target the obliques but train different movement patterns — rotation versus side-bending.
