Lying Russian Twist
Lying Russian Twist Exercise Description
The Lying Russian Twist is a bodyweight core exercise performed supine to train controlled trunk rotation. It emphasizes the external and internal obliques while the rectus abdominis and transverse abdominis brace to stabilize the lumbar spine. With hips and knees flexed, the legs rotate side to side as a single unit while the shoulders remain anchored, building rotational control rather than momentum-driven swinging. Proper execution maintains a neutral cervical spine, ribs down, and a pain‑free range that avoids excessive lumbar arch or lift. Use a smooth tempo and consistent breathing to keep the movement precise and the trunk engaged throughout.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Multifidus
- Stabilizing Muscles: Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core
- Body Surface: Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Single-joint
- Muscle Location: Deep Side Abs, Side Abs
- Movement Direction: Rotational
- Muscle Position: Lateral
- Gender: Female
How To Do The Lying Russian Twist Exercise
‘- Lie on your back with arms extended at shoulder height in a “T,” palms down.
– Bring hips and knees to about 90 degrees; press knees and ankles lightly together.
– Gently brace the abdominal wall (ribs down) and keep the neck neutral with a soft chin tuck.
– Keep both shoulder blades in contact with the floor throughout the set.
– Inhale to prepare. Rotate the legs as one unit to the right under control, stopping just before the left shoulder lifts.
– Exhale and use the obliques to pull the legs back to center.
– Repeat to the left, keeping the low back from arching or lifting off excessively.
– Move slowly; avoid bouncing or letting gravity drop the legs.
– Choose a comfortable, pain‑free range. To reduce difficulty, keep feet on the floor with knees bent.
Lying Russian Twist Tips
‘- Extend your arms in a “T” at shoulder height with palms down to help stabilize your upper body.
– Bring hips and knees to about 90 degrees and press your knees and ankles lightly together so the legs move as one unit.
– Gently brace your abdominal wall, keeping the ribs down to support the trunk.
– Maintain a neutral neck with a soft chin tuck instead of craning the head forward.
– Keep both shoulder blades in contact with the floor; stop the leg rotation before a shoulder starts to lift.
– Inhale to prepare before you rotate the legs, then exhale as you pull them back to center with your obliques.
– Rotate the legs slowly under control and avoid bouncing or letting gravity drop them.
– Prevent the low back from arching or lifting off excessively as you move side to side.
– Choose a comfortable, pain-free range of motion; to make it easier, keep your feet on the floor with knees bent.
Lying Russian Twist Beginner Introduction
The Lying Russian Twist is a bodyweight core exercise performed lying on the back, highlighting slow, deliberate rotation rather than fast swinging. With the hips and knees bent and both legs moving together from side to side, the shoulders stay grounded, encouraging the middle of the body to guide the motion instead of momentum. A steady breathing rhythm and unhurried pace support smooth, precise movement throughout each repetition.
This exercise centers on the side abs, while the abs and deep abs help steady the lower back so it does not excessively arch or lift. The neck and head remain in a relaxed, aligned position, with the front of the ribcage gently controlled. The movement usually travels only as far as feels comfortable and pain‑free, emphasizing control over range. An easier variation places the feet on the floor with bent knees, changing the leverage on the core while preserving the same rotational pattern and focus on stability.