Core · Obliques · Dumbbell
Russian Twist
The Russian twist is rotating the torso from side to side while sitting leaned back with the feet raised. It trains the obliques and the abs together, and a weight held at the chest makes it harder.
How to
Dumbbell- 1 Sit with knees bent, feet raised, weight at the chest.
- 2 Rotate the torso side to side.
- 3 Keep the chest up throughout.
Tips
- Rotate from the ribs, not only the arms.
- Keep the feet down if balance is hard; lift them to progress.
- Count one rep per side and log it the same way each time.
Common mistakes
- Swinging the weight side to side with the arms.
- Rounding the back into a slump.
- Moving fast with a tiny rotation.
Muscles worked
Main
- Obliques
Also working
- Abs
- Hip flexors
Breathing and bracing
Breathe out as you rotate to each side, breathe in as you pass through the middle.
Sets and reps
- Muscle size
- 3 sets of 10–20 reps per side, 1 min rest
- Easier version
- Heels on the floor and no weight
Setup
- 1 Sit on the floor with the knees bent.
- 2 Lean back until you feel the abs working, keeping the chest up.
- 3 Hold a dumbbell or plate at the chest.
- 4 Lift the feet off the floor, or keep the heels down to make it easier.
Technique in detail
- Rotate the torso to one side, turning the ribs and shoulders, not only the arms.
- Bring the weight beside the hip.
- Rotate to the other side in a controlled rhythm.
- Keep the back straight and the chest up.
In these plans
Not part of a built-in plan. Add it to any workout from the exercise picker.
Variations and alternatives
Questions
Is the Russian twist bad for the back?
Fast, heavy twists with a rounded back can strain it. Move slowly with the back straight; the Pallof press is an alternative if it bothers you.
How do I count reps?
Count each side; 10 per side is 20 twists.
Feet up or down?
Feet down is easier and steadier; feet up works the abs and hip flexors harder.
Log it in Volu(me)
Add Russian Twist to any workout. Next time the app fills in the weight and reps from your last session and marks a new best set the moment you tick it.