Russian Twists: How to Do It, Muscles Worked & Benefits

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Russian twists are a seated rotation exercise for the obliques. With your feet up or down and the torso leaning back, you twist from side to side, with or without a weight.

Primary musclesAbs

SecondaryLower back

Equipmentbodyweight

Levelintermediate

Typecompound

Movementpull

WhereHome

What is the russian twists?

Russian twists are a seated rotation exercise for the obliques. With your feet up or down and the torso leaning back, you twist from side to side, with or without a weight.

The russian twists is an intermediate exercise and a compound movement. Compound exercises use several joints and muscle groups at once, so they let you move more weight, burn more energy and build functional strength in less time. You can do it at home with no or minimal equipment, which makes it easy to fit into almost any routine.

Muscles worked

The main muscles trained by the russian twists are the abs, with help from the lower back.

Abs (primary)

The abdominals include the rectus abdominis (the 'six-pack' muscle) and the deeper transverse abdominis. They flex the spine, brace the trunk and protect the lower back during lifting. Visible abs depend mostly on body-fat level, but strong abs improve posture and performance in almost every exercise.

Lower back (secondary)

The lower back muscles (mainly the erector spinae) keep the spine straight and upright. They work hard to hold a neutral back in deadlifts, rows and squats.

How to do the russian twists: step by step

Lie down on the floor placing your feet either under something that will not move or by having a partner hold them. Your legs should be bent at the knees.
Elevate your upper body so that it creates an imaginary V-shape with your thighs. Your arms should be fully extended in front of you perpendicular to your torso and with the hands clasped. This is the starting position.
Twist your torso to the right side until your arms are parallel with the floor while breathing out.
Hold the contraction for a second and move back to the starting position while breathing out. Now move to the opposite side performing the same techniques you applied to the right side.
Repeat for the recommended amount of repetitions.

Coach’s note: Practice the first sessions with a light load or an easier variation. Perfect technique first, then add reps, then add weight.

Benefits of the russian twists

Strengthens the obliques
Improves rotational strength for sports
Great core finisher
Works with any weight: dumbbell, plate, water bottle

Like all resistance training, the russian twists also contributes to the general health benefits of strength work: stronger bones, better blood-sugar control, improved mood and a higher resting metabolism over time. The U.S. Physical Activity Guidelines recommend muscle-strengthening activities for all major muscle groups on two or more days per week for adults.

Common mistakes to avoid

Only moving the arms, not the torso
Rounding the back
Moving too fast
Using a weight that is too heavy

Most of these mistakes happen when the weight is too heavy or when you rush. Film one set from the side with your phone. It is the fastest way to spot form problems without a coach.

Form tips from a trainer

Lean back about 45 degrees with a long spine
Rotate the chest and shoulders, not just the hands
Keep the feet down if you are a beginner
Count one rep per side

How to breathe

Breathe in while the weight returns to the start position and breathe out as you pull. Keep your ribs down and your core tight so your back stays in a neutral position.

Sets and reps by fitness level

Level	Sets × reps	Rest	Frequency
Beginner	3 × 10 per side	60–90 sec	2× per week
Intermediate	3 × 15 per side	60–120 sec	2× per week
Advanced	4 × 20 per side weighted	90–180 sec	2–3× per week

Choose a load or variation where the last 1–3 reps of each set feel hard but your form stays clean. When you can do the top of the rep range for every set, make it harder: add weight, add reps, slow the tempo or move to a harder variation. This is called progressive overload, and it is the main driver of strength and muscle gains.

Easier and harder variations

Make it easier

Feet on the floor, no weight

Make it harder

Feet raised
Hold a dumbbell or plate

Russian Twists for men and women

The technique of the russian twists is the same for men and women. The difference is in programming. Men often aim for more upper-body size and use heavier loads with lower reps, while many women prefer more lower-body and glute volume and moderate loads with higher reps. Both approaches work. Muscle responds to effort and progressive overload regardless of gender, and women typically recover a little faster between sets.

You will find this exercise in these HelloMyTrainer programs:

Safety tips

Warm up for 5–10 minutes before your first working set: light cardio plus a few easy reps.
Stop immediately if you feel sharp, stabbing or joint pain. Muscle burn is normal; pain is not.
If you have an injury, are pregnant, or have a heart, blood-pressure or joint condition, ask your doctor or a physical therapist before doing this exercise.
Make sure benches, chairs, steps and bars are stable and can hold your weight.

Frequently asked questions

What muscles does the russian twists work?

The russian twists mainly works the abs, with the lower back helping.

Is the russian twists good for beginners?

It is rated intermediate. Beginners should start with an easier variation such as Feet on the floor, no weight and build up.

How many sets and reps of the russian twists should I do?

Beginners: 3 × 10 per side. Intermediate: 3 × 15 per side. Advanced: 4 × 20 per side weighted. Train each muscle group about twice per week.

Can I do the russian twists at home?

Yes, it needs little or no equipment.

How often should I train with the russian twists?

Two to three times per week is ideal for most people, with at least 48 hours between hard sessions for the same muscle group.

Hanging from a pull-up bar and raising your legs is one of the toughest ab exercises.

Exercise images: public-domain photos from the open-source Free Exercise DB project. Last reviewed: October 2026.