Russian Twist (Feet Down)

CoreBW

The gentlest regression of the Russian twist with the feet kept flat on the floor for stability, reducing the balance demand while still training controlled rotational core strength.

Demo: General S&C demo

Sets

3

Reps

16-20 total

Rest

30s

Contraindications

Low back pain when rounded — keep the torso angle less extreme.

Setup

Sit on the floor with knees bent, feet flat on the floor, torso leaned back slightly to about 45 degrees.

Execution

  1. 1Brace the core and stabilize the torso angle with feet planted
  2. 2Rotate the torso to one side, bringing the hands toward the floor beside the hip
  3. 3Rotate through center to the other side with control
  4. 4Keep the feet flat and stable throughout
  5. 5Continue alternating sides for the set

Key cues

  • Feet stay planted and stable
  • Rotate from the ribcage
  • Keep the chest up, avoid rounding
  • Controlled rotation, not a fast swing

Common faults

  • Rounding the low back instead of a braced neutral spine
  • Swinging the arms without rotating the torso
  • Feet lifting despite the intent to keep them down
  • Moving too fast with momentum

Tweaks

  • Progress to feet elevated once stable and strong
  • Add a light weight for more load
  • Increase the rotation range gradually

Progressions

Russian Twist (Bodyweight)

Muscles

Primary: Obliques, Rectus Abdominis

Secondary: Hip Flexors

Notes

ROTATION, difficulty 1 entry point.

Sources

Attribution: General S&C canon, beginner regression