Core: rotation
Russian twist
Quick facts
- Intermediate
- No equipment
- Obliques
- Core
- Hip flexors
- reps
- ~1.5 s per rep
The Russian twist is a seated trunk rotation with the feet lifted. It targets the obliques and rotational strength — the thing planks and sit-ups do not give you. In the program it covers the rotation pattern without equipment; add a dumbbell or a water bottle for more. One touch of the floor equals one rep.
How to do it
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Sit on the floor with knees bent and lean your straight trunk back about 45 degrees so the abs engage. Feet lifted, or on the floor to make it easier.
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Hold your hands together in front of your chest (or a weight) and rotate your trunk to the right, touching the floor beside your hip.
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Rotate from the ribcage and shoulders — do not just swing the arms; knees keep pointing forward.
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Come back through the centre and rotate to the left — that is the next rep. Keep the back straight throughout.
Coaching cues
- Rotate the shoulders, not the arms
- Back straight
- Knees stay forward
Common mistakes
- Rounded back, trunk slumping
- Only the arms fly side to side while the trunk stays still
- Rushing the reps with jerky movements
Breathing
Exhale on each twist.
Easier and harder versions
Used in courses
Related exercises
FAQ
What are the most common mistakes in Russian twist?
The most common ones: rounded back, trunk slumping; only the arms fly side to side while the trunk stays still; rushing the reps with jerky movements. Watch for them from the first rep.
What should I focus on during Russian twist?
Keep these cues in mind: rotate the shoulders, not the arms; back straight; knees stay forward.
How should I breathe during Russian twist?
Exhale on each twist.
Train it inside a program
Russian twist is part of the Forma. Start: home CrossFit basics course: the app scales reps, rest and load to your level after every session.