Russian twist
A rotational core exercise where you twist your torso from side to side while seated and leaning back.
Overview
The Russian twist is a rotational core exercise. Sitting with knees bent and leaning back slightly, you rotate your torso from side to side, tapping the floor or a weight beside each hip. The twisting motion emphasises the obliques along the sides of the trunk.
It can be done with bodyweight or by holding a dumbbell or kettlebell for more of a challenge, and lifting the feet off the floor makes it harder still. Controlled rotation, rather than fast swinging, keeps the focus on the core.
The movement
- 1Sit with knees bent and lean back slightly to engage your core.
- 2Clasp your hands or hold a weight in front of your chest.
- 3Rotate your torso to tap beside one hip.
- 4Twist smoothly to the other side and continue alternating.
Beginner notes
- Keeping the feet down makes an easier starting version.
- Controlled rotation beats fast, loose swinging.
- A dumbbell or kettlebell adds challenge once the basic version is easy.
A note on training information
Where it’s used
Sports this relates to:
Fitness
Strength and general fitness training — the foundation that supports every other sport.
Boxing
A striking combat sport built on footwork, timing and conditioning, practised from fitness drills to controlled sparring.
Functional Fitness
Varied, whole-body training built around everyday movement patterns like squatting, lifting and carrying.
Related exercises
Squat
A foundational lower-body movement where you bend at the hips and knees to lower down and stand back up.
Goblet squat
A squat variation where you hold a single weight close to your chest for balance and control.
Jump squat
An explosive squat variation where you spring off the floor at the top of the movement.
Explore across the knowledge base
Follow the threads that connect Russian twist to the rest of SocialSportHub.
Movement patterns
- RotationRotating the trunk to generate and transfer power through the body's kinetic chain, plus anti-rotation — resisting unwanted twist to keep the trunk stable.
- Crossover StepA lateral or diagonal travelling step in which one leg crosses over the other with accompanying hip and trunk rotation, trading a stable base for greater reach and speed.
- PivotA rotation of the body about one planted foot, reorienting the trunk and hips around a vertical axis without travelling to a new location.
- StrikeA ballistic, whole-body hitting action that channels ground-generated force through a proximal-to-distal kinetic chain to deliver momentum to a target via the hand, an implement or a body part at the moment of contact.
- ThrowPropelling an object by releasing it from the hand, driven by a proximal-to-distal kinetic-chain sequence that summates speed from the legs through the trunk and arm to the release point.
Goals
- Reduce alcoholHow activity and a fuller routine can support cutting back on alcohol — with professional support where needed.
- Quit smokingHow sport and activity can support a smoke-free routine — alongside proper professional support.
- Sports for seniorsGentle, enjoyable ways for older adults to stay active, with guidance where sensible.
- Return to sportEasing back into activity after time away, a long break or a period off through injury.
- Sports for beginnersHow to start playing sport from scratch — choosing a first activity and building up gently.
Positions
- Full-backA full-back is a defender who plays on the left or right side of the defence, defending the flank while also supporting attacks down the wing.
- Outside hitterThe outside hitter attacks from the left side of the net and is often a volleyball team’s main scoring option.
- Defensive midfielderA defensive midfielder sits in front of the defence, breaking up opposition attacks and shielding the back line.
- Central midfielderA central midfielder operates in the middle of the pitch, linking defence and attack while contributing to both.
- OppositeThe opposite is a volleyball attacker who plays on the right side of the net, opposite the setter in the rotation, and is often a key scorer.
Techniques
- PlankA static core exercise that holds the body in a straight line supported on the forearms and toes.
- Flip TurnA fast turn in freestyle where the swimmer somersaults at the wall, pushes off on their back and rotates to continue swimming.
- Push-UpA bodyweight exercise that lowers and raises the body by bending and straightening the arms while holding a rigid plank line.
- Bodyweight SquatA foundational lower-body exercise that lowers the hips by bending the knees and hips, then stands back up, using only body weight.
- DeadliftA strength exercise that lifts a loaded barbell from the floor to a standing position by extending the hips and knees together.
Tactics
- Offside trapA defensive football tactic where the back line steps up together to leave an attacker offside.
- High pressA football tactic where a team hunts the ball high up the pitch to win it back close to the opponent’s goal.
- Serve and volleyAn attacking tennis tactic where the server follows their serve to the net to finish the point with a volley.
- Man-to-man markingA defensive tactic where each defender is assigned a specific opponent to track and contain.
- Baseline playA patient tennis style built around rallying from the back of the court and constructing points with groundstrokes.