How to Do the Russian Twist
Intermediate core exercise — bodyweight.
The Russian Twist is an intermediate-level core exercise that puts focused tension on the obliques, using no equipment. As an isolation movement it lets you target the obliques directly with less full-body fatigue, so it pairs well as an accessory after your main lifts. You can do it at home or while travelling — no gym required — which makes it easy to keep in your routine consistently.
Exercise details
- Muscle group
- Core
- Primary muscle
- Obliques
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Type
- Isolation
How to perform it
- 1Sit on the floor with your knees bent and heels on the floor.
- 2Lean back to about 45 degrees, keeping your back straight and chest lifted.
- 3Clasp your hands together or hold a weight in front of your chest.
- 4Rotate your torso to one side, bringing your hands beside your hip.
- 5Return through the middle and rotate to the other side.
- 6To make it harder, lift your feet off the floor; keep the movement slow and controlled.
How to program the Russian Twist
- Use the Russian Twist later in your workout as an accessory, after your main compound lifts.
- Warm up with one or two lighter sets before your working sets to prime the movement.
- As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
- To progress, add reps, slow the lowering phase, or move to a harder variation once the current version feels easy.
Russian Twist alternatives
No space? These train the same obliques, grouped by what you have available.
Dumbbell or kettlebell
Machine or cable
Easier and harder variations
The Russian Twist is rated intermediate. Regress while you build the pattern, progress once it feels easy.
Easier — build up to it
What to pair it with
For a balanced session, pair the Russian Twist with a move for the opposing muscles — the Captains Chair Straight Leg Raise (abs) or the Crunches (abs). Alternating the two as a superset saves time, because one side rests while the other works.
Where it fits in your weekly plan
When the free routine generator builds your week, the Russian Twist can land on:
- Full Body days — in 1–2 days a week plans
- Legs days — in 3, 5 or 6 days a week plans
- Lower Body days — in 4 or 5 days a week plans
Included when your equipment is set to: No equipment, Dumbbells, Full gym.
Free tools for this exercise
Put it in your plan
SSS Workout Assistant builds a custom weekly routine around your goals and adds moves like the Russian Twist automatically — then tracks every set.
Build my free planFrequently asked questions
What muscles does the Russian Twist work?
The Russian Twist primarily targets the obliques within the core muscle group.
What equipment do I need for the Russian Twist?
None — the Russian Twist is a bodyweight exercise you can do anywhere, no gym required.
Is the Russian Twist a compound or isolation exercise?
The Russian Twist is an isolation exercise, focusing work on a single muscle group. It's well suited to intermediate trainees.
How many sets and reps of the Russian Twist should I do?
As an isolation move, 3–4 sets of 10–15 reps works well, resting 45–75 seconds. Chase a strong contraction and controlled tempo over heavy weight.
Is the Russian Twist good for beginners?
The Russian Twist is rated intermediate. Beginners can work toward it by mastering easier variations first and prioritising form over load before adding weight or reps.
What can I do instead of the Russian Twist?
Good substitutes that train the same obliques include the Alternate Heel Touchers (bodyweight), the Band Pallof Press (band), the Dumbbell Side Bend (dumbbell). Pick the one that matches the equipment you have.
Can I do the Russian Twist at home?
Yes — it needs no equipment, so it works at home, in a hotel room, or anywhere you have a bit of space.
