Russian Twist
The Russian twist is a seated bodyweight exercise where you rotate your torso from side to side while leaning back. It works the obliques, the muscles down the sides of your waist, with the abs helping to hold your position. It suits beginners and regular gym-goers, and you can make it easier or harder by changing your foot position or adding a weight.
Muscles worked
The Russian Twist mainly works your obliques, with your abs helping.
Setting up
- Sit on a mat with your knees bent and your heels on the floor, about hip-width apart. Wear trainers or go barefoot, as long as your feet don't slide.
- Lean back until you feel your abs switch on, with your chest tall and your upper back long rather than slumped.
- Hold your hands together in front of your chest, elbows softly bent.
How to do the Russian Twist
- Take a breath in and brace your abs as if you were about to be nudged in the stomach. Keep your chest lifted and your head in line with your spine.
- Keeping your heels on the floor, rotate your ribcage and chest to the right so your hands travel past your right hip.
- Tap the floor beside your right hip with your hands, or reach as far as you can without losing your posture.
- Turn back through the middle, driving the movement from your ribs rather than just swinging your arms.
- Rotate to the left and tap the floor beside your left hip.
- Breathe out as you rotate and in as you come back through the centre. Count each side as one rep, and keep the movement slow and controlled.
Form tips
- Think about turning your ribcage, not moving your hands. Your chest and hands should travel together as one unit.
- Keep a slight lean back and hold it for the whole set. If you feel your abs and obliques working, you're in the right place.
- Look at your hands as they move so your head turns with your torso and your neck stays relaxed.
- Pause for a beat at each side and squeeze the obliques on that side before you come back through the middle.
- Master the heels-down version before lifting your feet or adding a weight, and use a light weight when you do. Hold it close to your chest.
Common mistakes
Swinging only the arms
If your chest stays facing forward while your hands move, your obliques aren't doing the work. Hold your hands tight to your chest and turn your ribcage so your chest points to each side.
Rounding your back
A slumped back usually means you've leaned back too far or the set has gone on too long. Sit tall, lean back less and stop the set when your posture starts to go.
Rushing with momentum
Fast, flicking reps let momentum do the work. Slow down so you can pause at each side and stay in control of the turn back.
Feet and legs flailing about
Keep your heels on the floor to start with. Only lift your feet once you can stay steady and your legs stay still while your torso rotates.
Sets and reps
| Build strength | 3-4 sets of 8-10 reps per side with a light to moderate weight held at your chest, slow and controlled, resting 90 seconds between sets. |
|---|---|
| Build muscle | 3 sets of 12-20 reps per side, using a weight you can control with good posture, resting 60 seconds between sets. |
| Fat loss and general fitness | 2-3 sets of 15-20 reps per side, bodyweight only, resting 30-45 seconds. Use it as part of a wider plan that includes full-body strength work and cardio. |
Pick a weight where the last rep or two of each set is hard but your form stays clean. When every set feels easy, it's time to go up.
Russian Twist alternatives
Machine taken, or want some variety? These work the same main muscles.
Russian Twist FAQs
Are Russian twists good for your abs?
They work the obliques mainly, with the abs helping to hold your lean-back position. They're one useful exercise, but a balanced plan includes other ab and full-body work too.
Should my feet be on the floor or off the floor?
Start with your heels on the floor. It's steadier and makes it easier to focus on rotating properly. Lifting your feet makes it harder, so only do it when you can keep good posture and control.
How many Russian twists should I do?
A good starting point is 2-3 sets of 10-15 reps per side with slow, controlled movement. Add reps or a light weight gradually. Stop if you feel pain and get it checked.
Track your Russian Twist progress
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