Russian Twist
Core
Weight & Reps
Dumbbell
Russian twists target the obliques through rotational movement. Sit with your torso leaned back slightly, feet off the ground, and rotate a weight from side to side.
How to Do Russian Twist
- Sit on the floor with knees bent, lean back to about 45 degrees, and lift your feet off the ground
- Hold a weight or medicine ball at chest height with both hands
- Rotate your torso from side to side, touching the weight to the floor on each side
- Keep your feet elevated throughout — lowering them makes the exercise significantly easier
Form Cues
- Sit on the floor with knees bent, lean back to about 45 degrees, and lift your feet off the ground
- Hold a weight or medicine ball at chest height with both hands
- Rotate your torso from side to side, touching the weight to the floor on each side
- Keep your feet elevated throughout — lowering them makes the exercise significantly easier
Common Mistakes to Avoid
- Moving only the arms side to side without actually rotating the torso
- Dropping the feet to the floor, which reduces core engagement dramatically
- Using too heavy a weight and losing the rotational control for momentum
Muscles Worked
Primary
Obliques (External)
Obliques (Internal)
Secondary
Rectus Abdominis
Hip Flexors
Transverse Abdominis
Recommended Sets and Reps
Strength
4-5 sets
3-5 reps
3-5 min rest
Hypertrophy
3-4 sets
8-12 reps
60-90s rest
Endurance
2-3 sets
15-20 reps
30-60s rest
Variations and Alternatives
Frequently Asked Questions
What muscles does the Russian twist work?
Russian twists primarily target the external and internal obliques through rotational movement, with secondary activation of the rectus abdominis, hip flexors, and transverse abdominis.
How much should a beginner Russian twist?
Beginners should start with bodyweight or a 5-10 lb (2-4.5 kg) weight. Count each touch to the side as one rep — aim for 15-20 total reps (7-10 per side).
Russian twists vs woodchops — which is better?
Russian twists are a seated rotational exercise targeting the obliques, while woodchops are a standing diagonal movement that also incorporates the shoulders and hips. Woodchops are more functional; Russian twists provide more direct oblique isolation.
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