How To Do A Russian Twist

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The Russian twist is a seated core exercise where you lean back slightly, lift your chest and rotate your torso from side to side. It targets the obliques, the muscles along the sides of your waist, along with the abs that hold the leaned-back position.

You can do it with just your bodyweight or hold a dumbbell, plate or medicine ball for more challenge.

How To Do A Russian TwistSide view of a seated Russian twist leaning back with hands centered, then rotated to the side, obliques highlighted.1Start PositionLean back,chest upFeet lightor lifted2Finish PositionRotate andtouch beside hipPrimary muscles: obliques, absWorkouts.org
Russian Twist start and finish positions. The highlighted segments show the primary muscles.

Russian Twist Quick Facts

Primary MusclesObliques
Secondary MusclesAbs, hip flexors
EquipmentNone (a weight optional)
LevelBeginner
Sets And Reps2-3 sets of 10-20 twists per side

How To Do A Russian Twist

  1. Sit on a mat with your knees bent and heels on the floor.
  2. Lean back until your torso is at about 45 degrees and keep your chest up.
  3. Clasp your hands in front of your chest or hold a light weight.
  4. Rotate your torso to the right, bringing your hands toward the floor beside your hip.
  5. Return through the center and rotate to the left.
  6. Lift your feet off the floor to make it harder once the basic version is easy.

Russian Twist Form Tips

  • Turn from your ribs and shoulders, not just your arms.
  • Keep your back straight rather than rounded.
  • Move with control. A steady pace beats fast, sloppy twists.
  • Breathe out each time you rotate to the side.

Common Mistakes To Avoid

  • Rounding the back. Slumping takes the abs out of the position.
  • Only moving the arms. Rotate the whole torso.
  • Going too fast. Speed turns the exercise into a swing.
  • Using too much weight. Heavy loads with rotation can strain the lower back.

Muscles Worked

The obliques rotate the torso from side to side. The abs hold the leaned-back position, and the hip flexors work to keep your legs in place, especially with the feet raised.

Russian Twist Variations

  • Weighted Russian Twist: Hold a dumbbell or plate.
  • Feet-Down Russian Twist: An easier version for beginners.
  • Bicycle Crunch: Another rotation-based ab exercise.
  • Pallof Press: Trains the obliques to resist rotation.
  • Cable Woodchop: A standing rotation exercise.

How Many Sets And Reps Should You Do?

Start with 2-3 sets of 10-20 twists per side. Use a load you can move with clean form for every rep, and add weight or reps once the top of the range feels controlled for all sets.

Frequently Asked Questions

Do Russian Twists Work?

They train the obliques and abs. Combine them with other core exercises for a well-rounded routine.

Are Russian Twists Bad For Your Back?

People with lower back issues may find loaded twisting uncomfortable. Keep the back straight, go slow and skip it if it causes pain.

How Many Russian Twists Should You Do?

Two or three sets of 10-20 twists per side is a good target.

More Exercise Guides

This guide is for general information only. Check with your doctor before starting a new exercise program, and stop if you feel pain. Read our medical disclaimer.