Russian Twist: How-to, Tips & More
The Russian Twist is a beginner isolation exercise for your obliques. You do it with bodyweight, one side at a time. It is a good fit when your goal is muscle growth.
Besides the obliques, it also works your abs, so it fits well in a session that trains those muscles together.
Muscles worked
Obliques
Primary
Abs
Secondary
How to do the Russian Twist
- Sit with your knees bent and lean back slightly.
- Lift your feet off the floor if you can.
- Rotate your torso from side to side, touching the floor beside your hips.
- Keep your chest up.
Russian Twist tips
- Hold a weight to make it harder.
- Count each side as one rep.
Sets and reps
Most lifters do well with 16 to 40 reps per set, and 16 to 40 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles.
Equipment
Bodyweight
Type
Isolation
Russian Twist alternatives
More obliques exercises
45 Degree Side Bend
Hyperextension bench
Cable Rotation
Cable machine
Cable Woodchopper
Cable machine
Dumbbell Side Bend
Dumbbells
Hanging Oblique Knee Raise
Pull up bar
Heel Touches
Bodyweight
Frequently asked questions
What muscles does the Russian Twist work?
The Russian Twist mainly works your obliques, with help from your abs.
How many sets and reps should I do?
A good starting point is 16 to 40 reps per set, and many lifters get the best results between 16 to 40 reps. Use a weight that leaves one or two reps in reserve.
Is the Russian Twist good for beginners?
Yes. The Russian Twist is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Russian Twist?
You need bodyweight.
Add Russian Twist to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon