Russian Twist
Quick answer
The Russian Twist mainly works the obliques, with help from the abs. Seated torso rotation that strengthens the obliques and core stability. Beginners: 2–3 sets of 8–12 clean reps, stopping before your form breaks down.
How to do it
- Sit with your knees bent and lean your torso back about 45°, back straight.
- Hold a plate or clasp your hands in front of your chest.
- Rotate your torso to one side to bring your hands near your hip.
- Return to center then rotate to the other side, at a controlled pace.
Muscles worked
MainSecondary
- Obliques
- Rectus Abdominis
Common mistakes
- Rotate with your torso, not just your arms.
- Don't round your back; keep your feet on the floor if you're a beginner.
Sets & reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–5 min |
| Muscle | 3–4 | 6–12 | 90–120 s |
| Endurance | 2–3 | 15–20 | 60 s |
Leave 1 to 3 reps in reserve on most sets, and add load once you reach the top of the rep range with good form.
Variations & alternatives
FAQ
What muscles does the Russian Twist work?
Mainly the obliques. It also works the abs.
How many sets and reps should I do?
Beginners can start with 2–3 sets of 10–12 reps. To build muscle, do 3–4 sets of 6–12 reps; for strength, 3–5 sets of 3–6 reps with longer rest. Stop 1–3 reps before failure and keep your form clean.
Is the Russian Twist good for beginners?
Yes: it is a beginner-level exercise. Learn the movement with a light load, or your bodyweight, before adding weight.
Related tools
Log it, beat it
Kaizo's gym mode logs your sets, shows the muscles you worked this week and suggests the next weight.
