Hips rock side to side with each twist
Pelvis rotates instead of the thoracic spine; obliques get minimal stimulus.
Overactive muscles
Hip flexorsTFL
Corrective work
Foam RollHip flexors↗StretchHalf-kneeling hip flexor stretch↗Core · Core
Russian Twist
Coaching cues
- Seated; knees bent; lean back to about 45°
- Brace the core; rotate the trunk side to side
- Hips stay still — only the thoracic rotates
- Add weight or straighten legs to progress
Common faults 2
Lower back rounds excessively
Thoracic stiffness forces all rotation to the lumbar spine.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollThoracic spine↗StretchLat stretch (kneeling overhead)↗