Russian Twist Version 1
Russian twist version 1 is a more challenging bodyweight oblique exercise with feet elevated off the floor. Removing foot support increases the balance demand and intensifies core activation compared to the standard version.
How to do it
- Sit on the floor with knees bent, feet raised slightly off the ground.
- Lean back to a 45-degree angle and clasp your hands together.
- Rotate your torso to one side and tap your clasped hands to the floor beside your hip.
- Rotate to the other side and repeat the tap.
- Continue alternating sides, keeping your feet off the ground throughout.
Form cues
- Keep your chest proud and spine long as you lean back.
- Hover your feet smoothly just above the floor.
- Rotate steadily from your ribs rather than just swinging arms.
- Breathe out with every twist to keep your core braced.
Breathing: Exhale as you twist to one side and tap the floor, then inhale as you return to the center.
Common mistakes
- Resting feet on the floor, which reduces the balance and core challenge of this version.
- Rushing through reps using momentum, which lowers work on your obliques.
- Slumping your lower back, which can cause strain over multiple repetitions.
Muscles worked
Primary: obliques. Secondary: abs, hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets x 10 reps per side, rest 60 seconds
Lose weight
3 sets x 12-15 reps per side, rest 45 seconds
Build muscle
3-4 sets x 10-12 reps per side, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel lower back discomfort, ease off and try keeping your heels lightly resting on the floor.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
Get this in your plan
Create a free account for an AI-built plan that puts moves like this into your week.
Start free →Frequently asked questions
Why do I feel this in my hip flexors?
Elevating your feet requires your hip flexors to work hard. Keep repetitions controlled and lower your feet if you feel too much tension there.
Can I keep my feet on the ground?
Yes, resting your heels lightly on the floor is a great regression if keeping them elevated causes lower back strain.
How often can I do Russian twists?
You can include them 2 to 3 times per week at the end of your regular workout routine.