If you’ve been searching for a way to build strong core muscles and improve your fitness, chances are you’ve come across the Russian twist. This popular core exercise shows up in many home and gym workouts. It looks simple enough, but don’t be fooled – the Russian twist is a challenging move that can strengthen your core in a big way.

In this blog, we’ll explore what the Russian twist exercise is, how to do it properly, what muscles it works, and the benefits it can offer. We’ll also explain why it may not be the right choice for everyone – especially if you’re dealing with back pain. As always, check in with your physiotherapist before adding new exercises to your routine.

What Is a Russian Twist?

The Russian twist is a seated core exercise that involves rotating your torso from side to side. It’s usually performed on the floor with your knees bent and feet either lifted off the ground or resting lightly on it. As you twist, you can hold your hands together, use a medicine ball, dumbbell, or any small weight to increase the difficulty.

Many people include Russian twists in their workout to target their oblique muscles, which run along the sides of your abdomen. But it’s not just about the obliques – this move also engages other parts of your core and can help with balance and coordination.

How Do You Do a Russian Twist?

Russian Twist Exercise

Here’s a simple guide to doing the Russian twist exercise:

  1. Sit on the floor with your knees bent and feet flat on the ground.
  2. Lean back slightly so your upper body forms a V-shape with your thighs.
  3. Clasp your hands together in front of your chest. Optional: Lift your feet a few inches off the ground.
  4. Keeping your spine straight and core engaged, twist your torso to one side.
  5. Then twist to the other, as if you’re tapping your hands or weight to the floor beside your hip each time.
  6. Continue twisting side to side in a controlled manner.

It’s important not to rush through the movement. Take your time to keep your form correct. Quick, jerky twists can strain your lower back.

What Muscles are Worked by the Russian Twist?

The Russian twist exercise mainly targets your obliques, but it also works several other muscles in your core. These include:

  • Rectus abdominis (the “six-pack” muscles)
  • Transverse abdominis (deep core muscles)
  • Hip flexors (muscles that help move your legs and hips)
  • Lower back (to a lesser extent, especially when stabilising your body)

Because the exercise requires balance, your stabilising muscles in the back and around the spine also play a role.

Russian Twist Benefits

There are several reasons why people include Russian twists in their workouts:

  • Improved core strength: This move challenges your core from different angles.
  • Better balance and coordination: Holding the V-sit position while twisting works your stabilisers.
  • Toned abs and obliques: It targets those side muscles that help shape your waist.
  • Increased rotational movement: It helps train your body to rotate safely and efficiently, which is useful in sports and everyday life.

However, as with any exercise, benefits only come when it’s done correctly and safely.

When to Avoid Russian Twists

Despite its popularity, the Russian twist may not be suitable for everyone. In particular, anyone experiencing lower back pain or recovering from a back injury should avoid this exercise while in the early stages of recovery. Twisting under load or in a flexed (curved) position can put stress on the spine, especially the discs in the lower back.

If you’ve had issues with your back in the past or feel discomfort during twisting movements, it’s best to skip Russian twists altogether until you get professional advice.

Before adding this or any exercise to your routine, it’s a good idea to speak with a friendly physiotherapist, like the ones at Benchmark Physiotherapy. They can assess your movement, identify risks, and help you build a core-strengthening plan that’s safe and effective for your body. Contact us today. 

Alternatives to the Russian Twist

If you love the idea of core strength but the Russian twist isn’t right for you, don’t worry – there are plenty of other options, such as:

These exercises can offer great core work without the twisting motion that might aggravate the spine. A physiotherapist can recommend the right ones based on your needs and fitness level. Check out our list of the best core exercises.

Final Thoughts

The Russian twist is a well-known exercise for building core strength and training your oblique muscles. When done correctly, it can be a great addition to your workout routine. It’s simple, doesn’t require much equipment, and targets multiple muscles in one go.

But just because something is popular doesn’t mean it’s right for everyone. If you’re dealing with back pain or have had spine issues in the past, skip this one until you’ve spoken with one of our highly qualified physiotherapists. Your back health always comes first.

Remember, this blog is a guide only. If you’re unsure whether the Russian twist exercise is safe for you, book an appointment with a physio before trying it out. Your body will thank you.