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Exercise technique guide

How to Do a Russian Twist

The Russian twist has you sit with your torso leaning back and rotate side to side, often holding a weight. It trains the obliques and rotational core control. Done slowly and with a flat back, it builds side-core strength, though it is not for everyone with back issues.

A trainer demonstrating controlled split-squat technique

The Russian twist is a popular way to target the sides of your core, the obliques. Sitting leaned back with your feet up, you rotate your torso from side to side, ideally with control rather than speed.

You need only floor space, and a weight makes it harder, so it fits home or our Putra Heights centre. It builds rotational core strength, but because it involves loaded spinal rotation, we teach it carefully and skip it for people with certain back concerns.

What it trains and who it suits

It trains the obliques and rotational core control while your hip flexors help hold position. It suits people with healthy backs wanting oblique work and better rotational control.

Because it loads a rotating spine, it is not ideal for everyone. We choose gentler options for those with back issues and cue slow, controlled reps for everyone else.

Step-by-step cues

  1. Sit with knees bent and lean your torso back slightly
  2. Keep your back flat, not rounded, and brace your core
  3. Hold your hands together or a light weight at your chest
  4. Rotate slowly to one side, then the other
  5. Control every rep and keep the chest tall

Common mistakes and quick fixes

  • Rounding the back, sit tall and brace before twisting
  • Twisting only the arms, rotate through the torso
  • Going too fast, slow down for control and real oblique work
  • Using too heavy a weight, start light and build up

Regressions, progressions and when to stop

Too hard? Keep your feet on the floor and go slower. Too easy? Lift the feet, add a light weight, or slow the tempo further. At home no equipment is needed; at our centre we swap to safer rotation drills if your back prefers it.

  • Stop if you feel sharp low-back pain rather than oblique effort
  • See a professional if rotation under load bothers your spine

Frequently Asked Questions

Are Russian twists safe for my back?+

For healthy backs done slowly with a flat spine, usually yes. If you have back issues, loaded spinal rotation may not suit you, and we would pick gentler core exercises instead.

Where should I feel it?+

On the sides of your abdomen, the obliques, as you rotate. If you feel it straining your lower back, sit taller, brace harder, and reduce the weight or range.

Do I need a weight?+

No. You can start with just your hands clasped. Adding a light weight increases the challenge, but control and a flat back matter more than load.

How fast should I twist?+

Slowly and with control. Fast, swinging twists mostly use momentum and can stress the spine. Slow reps target the obliques far better and are safer.

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