How to Do the Russian Twist
The Russian twist rotates your torso side to side from a seated, leaned-back position. It trains your obliques and the rotational control of your trunk, and can be done with just your hands or with a dumbbell or plate for extra load.
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Muscles worked
Primary
- Obliques
Secondary
- Abs
How to do the Russian Twist
- 1
Sit on the floor with knees bent and heels down or lifted.
- 2
Lean back until you feel your abs engage, keeping your chest tall.
- 3
Hold your hands together or hold a dumbbell at chest height.
- 4
Rotate your ribcage to one side, turning your arms with your torso.
- 5
Pause briefly, then rotate to the other side.
- 6
Keep your spine long and move at a controlled pace.
- 7
Count each side as one rep or each full pass as one, and stay consistent.
Form cues to remember
- Rotate your ribs, not just arms
- Keep your chest tall
- Control the turn at each end
- Heels down if you wobble
Common mistakes
Swinging only the arms
Turn your ribcage so your shoulders move with your hands.
Rounding the lower back
Sit tall and lean back less until you can keep a long spine.
Going too fast
Slow down and pause at each side to cut momentum.
Using too much weight
Use a lighter weight so you rotate through your trunk instead of dragging with your arms.
Sets and reps
| Muscle growth | 3 sets of 12–20 total twists with a light dumbbell, 60 seconds rest |
|---|---|
| Endurance | 3 sets of 30–45 seconds bodyweight, rest 30–45 seconds |
| Strength | Gradually increase the dumbbell or plate over weeks, 3 sets of 10–15 |
Loaded twisting puts stress on the lower back, so keep the weight light and the spine long. Skip or modify if twisting or sitting leaned back causes back pain.
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Russian Twist FAQ
What do Russian twists work?
Mostly your obliques, with your abs and hip flexors holding your leaned-back position. Holding a weight makes your trunk work harder against rotation.
Are Russian twists bad for your back?
They are fine for most healthy people when done with a tall spine and a controlled pace. Rounding your back or swinging a heavy weight is where problems come from.
Should my feet be on the floor for Russian twists?
Keep them down if you are new, since it makes balance easier. Lifting them adds difficulty and demands more core control.
