What should I feel during Russian Twists?

Obliques rotate the ribcage without yanking arms.

What are common mistakes with Russian Twists?

Only moving hands; Rounding low back

How do I progress Russian Twists?

Add load after each side touches under control.

What can I do instead of Russian Twists?

Cable Woodchoppers, Pallof press, Dead bug

Russian Twists

Sit tall or on decline, ribs down, rotate torso and load together.

family=russian twistspattern=rotationmechanic=isolationequipment=free_weight

Muscles

muscle emphasis · training guidance

obliquesPRIME

rectus abdominis68

Primary: obliques
Supporting: rectus abdominis

Mechanics

Pattern: rotation
Equipment: plate, medicine ball, bodyweight
Geometry: 180° Core Alignment
Target feel: Obliques rotate the ribcage without yanking arms.
Progression: Add load after each side touches under control.
Regression: Keep feet down and reduce lean.

Watch for

Only moving hands
Rounding low back

Equipment context

Bodyweight exercises need no equipment, but progression depends on leverage and position rather than added load.

Substitutions

See all 7 obliques exercises in the Atlas

Progression ladder

Beginner / regression: Keep feet down and reduce lean.
Standard: Russian Twists
Advanced / progression: Add load after each side touches under control.

Atlas metrics

Movement pattern: rotation
Primary target: obliques
Supporting muscles: rectus abdominis
Equipment: plate, medicine ball, bodyweight
Joint geometry: 180° Core Alignment
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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Range of Motion Reference

FAQ

How do I set up Russian Twists?: Sit tall or on decline, ribs down, rotate torso and load together.
What should I feel during Russian Twists?: Obliques rotate the ribcage without yanking arms.
What are common mistakes with Russian Twists?: Only moving hands; Rounding low back
How do I progress Russian Twists?: Add load after each side touches under control.
What can I do instead of Russian Twists?: Cable Woodchoppers, Pallof press, Dead bug

Asset in production

Verified form media not published yet

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Movement family: russian twists
Force type: core
Graph edges: 1360 Atlas movement links reviewed

Nearest visible substitute: Cable Woodchoppers

nearest visible Atlas substitute found in 1 movement graph hop
movement graph path: Russian Twists -> Cable Woodchoppers
curated substitution in the Atlas
same target muscle: obliques

Train Russian Twists in Gym Mode → Browse the public Atlas →