Russian Twist
Also known as: seated twist, russian twists abs
Rotation is the core function most gym programs forget, and the Russian twist trains it directly. Balancing on your sit bones with your feet up, you turn your torso side to side against a plate or dumbbell, working the obliques as rotators while the abs hold the leaned-back position isometrically. Done slowly with the chest leading the turn, it is a legitimate oblique builder rather than the flail it often becomes.
How to do the russian twist, step by step
- Sit on the floor holding a plate or dumbbell at your chest, knees bent, heels lightly touching or hovering.
- Lean back until your torso is roughly 45 degrees from the floor and brace.
- Rotate your torso to one side, moving the weight with your chest rather than just your arms.
- Pause briefly at the end of the turn.
- Rotate under control across to the other side.
- Continue alternating, keeping the torso angle constant throughout the set.
Form cues that fix most reps
Turn your chest, not your hands — the shoulders and weight should move as one unit.
Slower is stronger here; a one-second pause at each side keeps the obliques honest.
Sit tall through the spine even while leaning back — braced, not slumped.
Common mistakes (and the fix)
Russian Twist sets and reps
Match the rep range to your goal, not the other way around. These are the standard evidence-based ranges:
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 8–12 | 60–90 sec |
| Endurance | 2–3 × 15–20 | 30–60 sec |
How our free programs prescribe it
Russian Twist FAQ
What muscles does the Russian twist work?
The obliques drive the rotation, while the rectus abdominis and hip flexors hold the leaned-back V position isometrically. Add a weight and the movement becomes progressive rotational training, something few common exercises provide.
Should my feet be up or down?
Feet down is easier and lets you focus purely on rotating; feet elevated adds a balance and hip-flexor demand that makes the hold harder. Start grounded, and lift the feet once you can do 3 sets of 20 controlled total reps with weight.
Will Russian twists slim my waist?
No exercise reduces fat from one spot — waist size is governed by overall body fat, which is a diet and total-activity outcome. What twists do is strengthen and build the obliques; train them for function and let nutrition handle circumference.
More core exercises
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