Muscles worked
What the russian twist trains
Tap a muscle to see just that one and what it does in the lift.
Before the first rep
How to set up
- 01
Sit on a mat. Sit with your knees bent to about 90 degrees and your heels on the floor, a comfortable distance in front of your hips.
- 02
Lean back. Keep your chest tall and your back straight, and lean back until you feel your abs switch on, roughly 45 degrees from the floor. Lean less if your lower back starts to round.
- 03
Hands in front. Clasp your hands, or hold a plate, dumbbell or medicine ball, in front of your chest with your elbows slightly bent.
- 04
Brace. Take a breath and tighten your stomach as if bracing for a light punch. Keep that tension for the whole set.
Step by step
How to do the russian twist
- 01
Rotate to one side. Turn your ribcage and shoulders to the right, bringing your hands or the weight down beside your right hip. Your arms move with your chest, not on their own.
- 02
Keep your knees steady. Your knees and feet stay pointing forward while your upper body turns. If they sway side to side, slow down.
- 03
Pause. Hold the turn for a moment and feel the side of your waist work. Breathe out as you rotate.
- 04
Turn to the other side. Rotate back through the middle without leaning back further or slumping, then turn to the left and bring your hands beside your left hip.
- 05
Keep alternating. Twist side to side at a controlled pace. Each turn counts as one rep for that side, so 10 per side is 20 twists in total.
- 06
Lift your feet to progress. Once the heels down version is easy, raise your feet a few inches off the floor and balance on your seat. Add a light weight only after that feels steady.
Cues to say in your head
- Chest tall, back long
- Turn the ribs, not arms
- Knees stay still
- Slow turn, brief pause
- Exhale as you turn
Fix these first
Common mistakes
Rounding your lower back
Sit taller and lean back less. Hold your chest up so your back stays straight from hips to head.
Only moving the arms
Turn your shoulders and ribcage so your chest faces each side. Swinging your hands across your body looks like a twist but takes the work off the obliques.
Going too fast
Slow down so each side gets a full turn and a brief pause. Speed turns it into momentum, especially with a weight.
Knees swaying side to side
Keep your knees together and pointing forward. Put your heels back down if you cannot hold them still with your feet up.
Adding weight too soon
Master bodyweight reps with your feet up first, then start with a light plate or medicine ball. If your form changes, the weight is too heavy.
Stay safe
The Russian twist holds a lean back while you rotate, and twisting with your lower back rounded is what tends to bother a sensitive back. Stop the set when your back starts to round or you are throwing the weight side to side; just set the weight down beside you and sit up to rest. Keep the weight light and close to your body, and keep your heels on the floor if balancing makes you lose form. If you have back pain or a history of disc problems, check with a doctor or physical therapist first, and stop if you feel sharp back pain or pain that runs down a leg.
Programming
Sets, reps and how much weight
| Goal | Sets | Reps | Load | Rest |
|---|---|---|---|---|
| Technique | 2 to 3 | 8 to 10 per side | 40–50% 1RM | 45 to 60 sec |
| Muscle | 3 to 4 | 10 to 15 per side | 60–70% 1RM | 60 to 90 sec |
| Endurance | 2 to 3 | 20 to 25 per side | 50–60% 1RM | 30 to 60 sec |
Plan your next session
Put in a recent set. You get working weights for your goal, a warm-up and the plates to load.
Estimated 1RM 216 lb
Muscle sets
129–151lb
3 to 4 sets of 10 to 15 per side reps, 60 to 90 sec rest. Feet up or a light weight held close. Add weight in small steps only while every turn stays controlled.
Estimates use the Epley formula and work best from sets of 3 to 8 reps. Treat them as a starting point and adjust by how the first working set moves.
Questions
Russian Twist questions
What muscles do Russian twists work?
Russian twists mainly work the internal and external obliques at the sides of your waist, with the rectus abdominis holding you in the lean back. Your hip flexors also work to hold your legs up, especially with your feet off the floor.
How do you do a Russian twist with good form?
Sit with your knees bent, lean back with a tall chest and a straight back, and turn your ribcage so your hands reach beside each hip. Keep your knees still and move slowly enough to pause on each side.
How heavy should a weighted Russian twist be?
Light. Start with a small plate, dumbbell or medicine ball you can hold close to your chest and turn slowly with for 10 or more reps per side. If you start swinging it or your back rounds, go lighter.
Should my feet be up or down in a Russian twist?
Start with your heels on the floor. Lifting your feet makes it harder because you have to balance and your hip flexors hold your legs up; only do it once you can keep your back straight and your knees still.
How many Russian twists should I do?
Two to four sets of 10 to 20 per side works well for most people. Stop each set when you speed up or your back starts to round.
Do Russian twists burn belly fat?
No exercise burns fat from one spot. Russian twists strengthen your obliques and abs, while losing belly fat comes from your overall diet and activity.
Train in Protocol
Log your russian twist by voice. Protocol tracks the rest.
Your last session shows up before every set, warm-ups and plates are worked out for you, and your coach sees every lift next to your sleep and recovery.