Russian Twist
A rotational core exercise that targets the obliques.
Equipment: bodyweight
How to do it
- 1Sit with knees bent and feet either on the floor or lifted, leaning your torso back slightly.
- 2Rotate your torso to tap the floor on one side, then rotate to the other side.
- 3Keep the movement controlled, driving the rotation from your core rather than just your arms.
Common mistakes
- Moving too fast and using momentum instead of controlled rotation.
- Rounding the lower back instead of keeping a braced, neutral spine.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 2-3 | 8-12 | 60-90 sec |
| Build muscle | 2-3 | 10-15 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Russian Twist safe for beginners?
Generally, yes. The Russian Twist is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Russian Twist work?
The primary mover is your core. As a core movement, it also involves your hip flexors and lower-back stabilizers.
How do I make the Russian Twist harder as I get stronger?
Add reps until you reach the top of a challenging range, and slow down the lowering portion to make each rep harder. Once you can do well beyond 15-20 good reps, a harder variation or added load (a weighted vest, a loaded backpack, or a dumbbell) will keep progress going better than piling on more reps.
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