Russian Twist Legs Side Waves

Muscles worked

Setup

1. Sit on the floor with your knees bent and feet flat.
2. Lean your torso back to a 45-degree angle until you feel your abdominals engage.
3. Lift your feet 3-5 inches off the floor, balancing on your sit bones with a neutral spine.
4. Clasp your hands together in front of your chest with elbows slightly flared.

How to do it

1. Rotate your torso to the right while simultaneously sweeping both legs to the left in a controlled 'wave' motion.
2. Exhale sharply as you reach the peak of the rotation, squeezing your obliques.
3. Inhale as you return to the center, then immediately rotate your torso to the left while sweeping your legs to the right.
4. Maintain a fluid, rhythmic tempo, ensuring your feet never touch the ground between reps.

Form checklist

• Keep your chest lifted and shoulders back to avoid rounding the spine.
• Ensure the legs and upper body move in opposite directions to maximize torque.
• Keep your knees and ankles squeezed together throughout the entire movement.
• Focus on rotating from the ribcage rather than just swinging your arms.

Pro tips

• Visualize your torso and legs as a dishcloth being wrung out to maximize the 'twist' at the midsection.
• Slow down the eccentric phase (returning to center) to increase time under tension and prevent momentum from taking over.

Make it harder

• Straighten your legs completely to increase the lever length and resistance on the lower abdominals.
• Hold a light medicine ball or dumbbell to add external load to the rotational movement.

Frequently asked

What muscles does the russian twist legs side waves work?

The russian twist legs side waves primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the russian twist legs side waves?

The russian twist legs side waves requires no equipment — just your body weight.

Is the russian twist legs side waves good for beginners?

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

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