Russian Twist
- Primary muscleAbs
- EquipmentBodyweight
- DifficultyIntermediate
- TypeCore · Rotation
- Secondary muscles
- Obliques
- Body part
- Core
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Balancing on your sit bones with feet off the floor, you turn your shoulders side to side while the abs hold the lean, no load required. Nail this bodyweight version with a quiet lower back before adding a plate, because the Weighted Russian Twist multiplies whatever form you bring to it.
How to do the Russian Twist
- Sit on the ground with your knees bent and feet flat on the floor.
- Lean back slightly while keeping your back straight and your core engaged.
- Hold your hands together in front of your chest or hold a weight if desired.
- Lift your feet off the ground, balancing on your sit bones.
- Twist your torso to the right, bringing your hands or weight towards the right side of your body.
- Pause for a moment, then twist your torso to the left, bringing your hands or weight towards the left side of your body.
- Continue alternating sides for the desired number of repetitions.
Tip: Pivot on the back foot and let the hips turn with the shoulders so the rotation is shared across the whole body.
Muscles worked
Primary
Abs · Core
The obliques rotate the torso and resist the return, and you should feel the side of the waist tighten on each side as you turn.
Secondary
- Obliques — The obliques are the prime movers, with the internal and external obliques on opposite sides working together to turn the trunk.
Common mistakes
- Twisting from the lower back — the rotation should come from the mid back and hips; keep the lower back neutral and let the hips turn with you on standing variations.
- Using the arms to swing — on cable and band rotations the arms stay locked out in front of you and the torso does the turning.
- Rushing the reps — control the return and pause briefly at the end range on each side instead of bouncing back and forth.
- Loading barbell twists heavy — gravity barely resists rotation, so keep barbell twists light and controlled, and use a cable or band when you want real rotational load.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Rotations work at the end of a session with the other core work, or as a warm-up before throws and rotational sports. Superset cable rotations with a cable side bend or pull-through on the same stack.
Variations and alternatives
Similar exercises
Without bodyweight
Frequently asked questions
What muscles does the Russian Twist work?
The Russian Twist primarily works the abs. It also involves the obliques, which assist the movement and stabilise the joints.
Is the Russian Twist good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Russian Twist with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Russian Twist?
If you cannot do the Russian Twist, try the Weighted Russian Twist, the Cable Torso Rotation or the Cable Seated Rotation. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Russian Twist, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.