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Plate Russian Twist
A seated rotational core exercise targeting obliques and rectus abdominis to build rotational strength and stability; commonly scaled by elevating feet or adding weight for increased challenge.
About Exercise
Equipment
Plates
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Lower Back, Hip Flexors, Glutes
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
8/10Rectus Abdominis, Transverse Abdominis
Lower Back
4/10Erector Spinae
Hip Flexors
3/10Iliopsoas
Glutes
3/10Glute Max, Glute Medius
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on the floor with knees bent and feet flat, lean torso back to 45 degrees forming a V-shape, holding a plate with both hands in front of chest, engage core.
- Rotate torso to one side, bringing the plate toward the floor beside your hip.
- Return to center with control.
- Twist to the opposite side.
- Repeat alternating sides.
- Keep spine neutral throughout.
Coaching Tips
Form Cues
- Twist from core
- Eyes follow hands
- Maintain V-shape
- Engage abs fully
- Control speed
Breathing
Exhale during each twist, inhale as you return to center.
Tempo
2-0-2
Range of Motion
Twist until shoulders align with hips, without rounding spine or lifting hips.
Safety
Safety Notes
- Avoid if acute lower back pain
- Keep movements controlled to prevent spinal stress
- Start without weight if beginner
- Stop if shoulder discomfort occurs
Spotting
Not required; maintain control of the plate throughout the movement.
Common Mistakes
- Rounding lower back
- Swinging arms only
- Excessive momentum
- Lifting feet unintentionally
- Neck strain from twisting
When to Avoid
- Acute lower back injury
- Recent spinal surgery
- Shoulder impingement
Flexibility Needed
- Adequate spinal rotation
- Hip flexion to 90 degrees
Build Up First
- Basic core engagement
- Seated posture control
Also known as
Plate Mason Twist, Weighted Seated Torso Twist
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