How to do the Russian Twist
Primary: Obliques, Core · also works Hip Flexors. Also called: seated twist, weighted russian twist.
Step by step
- 1
Sit on the floor with knees bent and lean back slightly with a straight back.
- 2
Hold your hands together or a light weight in front of your chest.
- 3
Lift your feet off the floor for more challenge or keep them down for easier balance.
- 4
Rotate your torso to one side, then to the other, keeping your chest up.
- 5
Count each side as one rep.
Coaching cues
- Rotate the shoulders, not just the arms
- Keep the spine long
- Move with control
Common mistakes
- Rounding the back
- Swinging the arms without rotating the torso
- Going too fast
Sets, reps and where it fits
Muscle
3–4 × 10–20
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 10–20
rest 45–60 s
Russian Twist alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Russian Twist work?
Primary: Obliques, Core. Secondary: Obliques, Core, Hip Flexors
How many sets and reps of Russian Twist should I do?
For muscle: 3–4 sets of 10–20 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Russian Twist?
Same movement pattern, different equipment: Bicycle Crunch, Pallof Press, Side Plank, Plank Shoulder Tap, Alternate Oblique Crunch, Bent-Knee Drive to Shoulder (From Back Position).
Is the Russian Twist good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.