📖 Static demo — read-only snapshot
You’re browsing a static build of the Body IQ knowledge graph, so everything loads with no backend. A few things that need the live server are turned off here:
- Global search (sidebar) is disabled — it queries the API.
- The JSON API and the API “Try it” playgroundaren’t included.
- The data is a snapshot — it refreshes only when the demo is rebuilt, not live from the database.
Everything else — the body map, progression ladders, coverage heatmap, exercise finder, and all anatomy/exercise/source pages — works fully. The full app (live search + API + database) runs from the source on GitHub.
Russian Twist
Positions & Range of Motion
- Start
- seated on floor in a reclined V-sit, trunk leaned back ~45° with long spine and lifted chest, knees bent, heels resting light, hands clasped (or weight) in front of chest
- End
- trunk rotated so the breastbone points to one side and the hands/weight are brought down beside that hip near the floor, reclined trunk angle and abdominal brace maintained
- Range of Motion
- trunk axial rotation from neutral to comfortable end range each side (hip to hip), reclined trunk angle held constant
How to Perform
Sit on the floor with knees bent and heels resting lightly on the ground, then lean the trunk back about 45 degrees while keeping the spine long and chest lifted. Clasp the hands (or hold a weight) in front of the chest and rotate the ribcage to bring the hands toward the floor beside one hip, then rotate under control to the opposite side. Maintain the reclined trunk angle and abdominal brace throughout; the rotation should come from the trunk, not just the arms swinging.
Opens a YouTube search for “Russian Twist”
Coaching Cues
- 1
Sit tall, then hinge back until you feel your abs switch on — keep your chest proud rather than slumping.
(setup) - 2
Move the ball (or your hands) in a wide arc from hip to hip — let your ribcage turn to carry it there.
(external-focus) - 3
Rotate from your trunk, not your arms — your breastbone should point toward each side as you turn.
(internal-focus) - 4
Exhale as you rotate to each side; keep a steady brace instead of holding your breath.
(breathing)
Evidence-Based Dosing & EMG Data
No exercise-specific published dosing exists. General resistance-training guidance suggests 2-3 sets of 8-15 controlled rotations per side, 2-3 times weekly, progressing load or lever length once form is stable.
Surface EMG work on trunk-rotation exercises shows high activation of the external and internal obliques, with the obliques working as contralateral pairs (the external oblique opposite the turn with the internal oblique on the side of the turn). Rectus abdominis activity is moderate and largely isometric, sustaining the reclined trunk position, and it rises further when the feet are lifted. Direct EMG data on the Russian twist itself is sparse; most inferences come from studies of related rotational and curl-up-type exercises. Clinically, the combination of sustained lumbar flexion with repeated rotation under load raises disc-loading concerns in spine-biomechanics literature, so it is generally avoided or heavily modified for patients with flexion- or rotation-sensitive low back pain.
Muscles Involved (10)
Primary Movers
Secondary Movers
Stabilizers
Synergists & Assistors
Easier Variations ↓
Feet-Down Russian Twist
Keep both heels on the floor and use hands only (no weight), reducing the hip-flexor and trunk-flexion demand so the focus stays on controlled rotation.
Seated Upright Trunk Rotation
Sit fully upright on a chair or the floor without the reclined hold and rotate the trunk side to side, removing the anti-gravity flexion component entirely.
Harder Variations ↑
Feet-Elevated Russian Twist
Lift the feet off the floor into a full V-sit while rotating, substantially increasing hip-flexor and anterior-core demand.
Weighted Russian Twist
Hold a medicine ball, dumbbell, or plate and touch it to the floor beside each hip, adding rotary load; progress weight gradually while keeping the spine long.
Target Movements (2)
Why This Exercise Matters
Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:
Goals This Helps With
Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:
Research Notes
claude-researched 2026-07; muscle/movement links validated against the roster. Adversarial clinical verification pending — do not promote past needs_review without human review.