Exercise guide
Russian Twist Chop
- Intermediate
- Compound
- Rep-based
- Lower arms
- Upper legs
- Waist
This compound rotational exercise builds explosive core power and shoulder stability by combining a seated twist with a diagonal chopping motion. It targets the obliques and lats through the rotation, while the isometric hold engages the abs and quadriceps for stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit on the floor with your knees bent and feet flat, hip-width apart.
- Lean your torso back to a 45-degree angle, keeping your spine straight and chest open to engage the abs.
- Clasp your hands together and bring them to the outside of your right hip to prepare for the first rep.
How to do it
- Exhale and rotate your torso to the left, swinging your arms diagonally upward until they are fully extended above your left shoulder.
- Inhale as you control the descent, returning your hands to the starting position outside your right hip.
- Complete all repetitions on one side before switching, or alternate the diagonal chop pattern.
- Maintain a controlled tempo: 1 second for the explosive upward chop and 2 seconds for the return to the hip.
Form checklist
- Keep your gaze following your hands to ensure full thoracic rotation.
- Maintain a 'proud' chest and flat back; do not allow the shoulders to hunch forward.
- Keep your knees and hips as still as possible to isolate the movement in the midsection.
- Ensure the arms stay relatively straight to maximize the lever length and oblique engagement.
Pro tips
- Focus on the 'pull' from your lats as you bring the arms down and the 'push' from your deltoids as you chop up.
- Contract your quadriceps and squeeze your knees together to anchor your lower body, creating a stable base for the rotation.
- Think about 'wringing out' your waist like a towel at the peak of the rotation.
Make it harder
- Lift your feet 2-3 inches off the floor into a V-sit position to significantly increase the balance and lower-ab requirement.
- Increase the speed of the upward 'chop' phase to develop more explosive power in the obliques.
Frequently asked
- What muscles does the russian twist chop work?
- The russian twist chop primarily targets the abs and obliques, and also works the erector spinae, glutes, and quadriceps as secondary muscles.
- What equipment do you need for the russian twist chop?
- The russian twist chop requires no equipment — just your body weight.
- Is the russian twist chop good for beginners?
- The russian twist chop is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.