Step by step
- Sit with your knees bent and heels on the floor or raised.
- Lean your torso back with a straight back.
- Twist your torso to one side, bringing your hands beside your hip.
- Twist to the other side and repeat.
Tip: Hold a plate or a dumbbell when you want to make it harder.
Common mistakes
The twist comes from your torso, not just your hands.
Keep your back straight.
Control each twist.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3 | 8–12 per side with weight | 1.5 min |
| Solid core | 3 | 12–20 per side | 1 min |
| Beginner | 2–3 | 10 per side | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Are they bad for your back?
With a straight back and no jerky twists they usually feel fine. If they bother you, try the Pallof press.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add russian twist to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.