Exercise guide
Double Palm Tap Russian Twist
- Intermediate
- Compound
- Rep-based
- Waist
This variation of the Russian Twist emphasizes oblique engagement and rotational control by requiring two distinct taps on each side, increasing time under tension. It challenges core stability and improves the mind-muscle connection with the lateral abdominal wall.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on the floor with your knees bent and feet flat, then lift your feet 2-3 inches off the ground to balance on your sit bones.
- Lean your torso back to approximately a 45-degree angle, maintaining a neutral spine and a proud chest.
- Clasp your hands together or place palm-over-palm directly in front of your sternum.
How to do it
- Rotate your torso to the right and tap both palms on the floor beside your hip.
- Quickly lift the hands an inch and tap the floor a second time in the same spot to complete the double-tap rhythm.
- Exhale sharply during the taps, then inhale as you rotate through the center to the left side.
- Repeat the double tap on the left side, ensuring your hips and legs remain as still as possible.
Form checklist
- Keep your chest lifted and avoid rounding your shoulders or upper back.
- Ensure your knees stay squeezed together and do not 'bicycle' or sway side-to-side.
- Rotate your entire ribcage toward the floor rather than just reaching with your arms.
- Maintain a consistent 45-degree lean throughout the entire set.
Pro tips
- Focus on the second tap of each pair; treat it as a 'pulse' to force a deeper peak contraction of the obliques.
- Imagine your belly button is pulled in toward your spine to maintain deep transverse abdominis engagement.
Make it harder
- Straighten your legs fully into a V-sit position to increase the lever length and core demand.
- Slow down the transition between sides to a 3-second count to maximize time under tension.
Frequently asked
- What muscles does the double palm tap russian twist work?
- The double palm tap russian twist primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the double palm tap russian twist?
- The double palm tap russian twist requires no equipment — just your body weight.
- Is the double palm tap russian twist good for beginners?
- The double palm tap russian twist is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.