Russian Twist Plus

Muscles worked

Setup

1. Sit on the floor with your knees bent and feet flat, then lean your torso back to a 45-degree angle while maintaining a neutral spine.
2. Lift your feet off the ground, balancing on your sit bones with your shins parallel to the floor.
3. Clasp your hands together in front of your chest and pull your shoulder blades back to open the chest.

How to do it

1. Rotate your torso to the right while simultaneously extending your left leg straight out, hovering it just above the floor.
2. Exhale sharply as you twist, reaching your hands toward the floor beside your right hip.
3. Inhale as you return to the center 'V-sit' position, pulling the extended leg back to the starting bend.
4. Repeat the movement on the opposite side, alternating the leg extension and torso rotation in a fluid, controlled tempo.

Form checklist

• Keep your chest lifted and avoid rounding your lower back into a 'C' shape.
• Ensure the rotation occurs at the waist and ribs rather than just moving your arms side-to-side.
• Keep your neck neutral by following the movement of your hands with your gaze.
• Maintain a rigid torso angle; do not let your back drop closer to the floor as you tire.

Pro tips

• Think about 'wringing out' your midsection like a towel to maximize the mind-muscle connection with the obliques.
• Actively squeeze the quadriceps of the straightening leg to stabilize the pelvis and increase the total-body tension.

Make it harder

• Slow the tempo to a 3-second eccentric phase and hold the peak rotation for 2 seconds.
• Keep both legs fully extended in a straight-leg V-sit position throughout the entire set of rotations.

Frequently asked

What muscles does the russian twist plus work?

The russian twist plus primarily targets the abs, obliques, and quadriceps, and also works the erector spinae as secondary muscles.

What equipment do you need for the russian twist plus?

The russian twist plus requires no equipment — just your body weight.

Is the russian twist plus good for beginners?

The russian twist plus is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 90 To 90Beginner · abs, glutes, obliques, and quadriceps
• 90 To 90 SwitchIntermediate · abs, glutes, obliques, and quadriceps
• Alternate Leg Lift TwistIntermediate · abs, obliques, and quadriceps
• Balance BoardIntermediate · abs, glutes, hamstrings, obliques, and quadriceps