Russian Twist

Developing a sculpted, powerful midsection is about more than working the abs. It also requires giving attention to your obliques at the sides of the waist. One of the best exercises to target the obliques is the Russian twist.
The Russian twist involves a twisting motion of the torso, which improves rotational strength and stability. This enhances functional fitness and core strength while defining the waist's sides.
This article lays out a detailed form guide for the Russian twist. We’ll provide expert technique tips and a set and rep guide for various training goals as well.

How To Do

  1. Sit on the floor with your knees bent.
  2. Tilt your torso back as you lift your feet off the floor.
  3. Clasp your hands together and place them in front of your stomach.
  4. Twist to bring your hands toward the floor on your left side.
  5. Return to the center and then twist through to the right side.
  6. Inhale as you go into the twist and exhale as you come out of it.

Tips From Expert

  • Keep your legs as still as possible, with your feet together.
  • Look directly ahead as you do this exercise.
  • You can increase resistance by holding on to additional weight, such as a weight plate or medicine ball.
  • Maintain a neutral neck and a slightly arched lower back but do not round your back.
  • Use a controlled, fluid tempo.

Optimal Sets and Reps

Here’s a guide to the ideal set and rep schemes for the Russian twist based on five common training goals:

Training Type Sets Reps
Strength Training 3–5 6–10
Hypertrophy 3–4 8–15
Endurance Training 3–4 15–30+
Power Training 3–4 5–8
Optimal Sets & Reps of Russian Twist

How to Put in Your Workout Split

The Russian twist is a dynamic core movement that focuses on the obliques at the sides of the waist. It also engages the abdominals and the lower back. Adding this exercise to your routine will strengthen the core, enhance rotational stability, and help develop a defined mid-section.

If you are following a split routine, add the Russian twist to your core-focused day. Include it with exercises like the plank, leg raises, and crunches. On a full-body routine, program the Russian twist at the end of your workout.

People who follow a push-pull-legs program can add core work, including the Russian twist, at the end of any of three workout days.

Beginners should perform the Russian twist without any added resistance. You can place your feet on the floor if the standard form is too challenging.

More advanced exercisers can add resistance to ensure the last few reps are challenging. You can hold a weight plate or medicine ball. In these cases, you should touch the weight to the floor on each side as you perform the twist. 

Primary Muscle Groups

Obliques

Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.

Obliques

There are two sets of oblique muscles: the external obliques and the internal obliques. Both play key roles in trunk rotation and side bending. They work together during the Russian twist to stabilize and rotate the trunk.

The internal and external obliques attach to the ribs, sides of the pelvis, pubic bone, and abdominal fascia. The two muscles work together naturally, so trying to work them independently is not beneficial.

The internal obliques lie deeper than the external obliques. Only the external obliques are visible in a person with a very low percentage of body fat.

The internal and external obliques always work in tandem. However, they are engaged to different degrees depending on the specific movement. The external obliques are more engaged during twisting motions, such as that performed with the Russian twist. They assist in torso rotation as you move from side to side. 

Secondary Muscle Groups

Upper Rectus Abdominis

Muscles located just below the lower chest and above the lower abdominals. Between your ribs and pubic bone.

Lower Rectus Abdominis

Muscles located below your upper abs and above your public bone between your ribs.

Upper Rectus Abdominis

The rectus abdominis is a long, flat muscle that runs vertically along the front of the abdomen. It can be divided into upper and lower portions. The upper portion is the part above the navel. Its main function is flexion of the lumbar spine when you draw your chest toward your knees.

The upper rectus abdominis (upper abs) assists the obliques in stabilizing the trunk during the Russian twist exercise. This helps maintain proper posture and balance as you twist from side to side.

The upper abs also help maintain core tension throughout the movement. This ensures spinal stability and helps avoid back rounding. 

Lower Rectus Abdominis

The lower rectus abdominis, the part of the abs below the navel, stabilizes the core. This helps you keep a stable base and maintain spinal alignment as you rotate your torso.

The lower rectus abdominis (lower abs) prevents excessive arching of the lower back, which is an important aspect of proper form on the Russian twist exercise. The lower abs also assist with spinal flexion as you lean back. This helps to engage the obliques effectively.

Your lower abs become more engaged when you perform the Russian twist with your feet off the floor. Adding resistance in the form of a weight plate or medicine ball also increases lower ab engagement. They need to work harder to stabilize the core against the additional resistance.

Equipment

Bodyweight

Bodyweight

Requires bodyweight resistance and additional equipment for proper execution.

Variations

Exercises that target the same primary muscle groups and require the same equipment.

Side Plank

Plank Shoulder Tap

Bicycle Crunch

Standing Oblique Crunches

Seated Spinal Twist

Dynamic Planks

Side Plank Hip Raises

T Push-Up

Twisted Mountain Climber

Standing Torso Twists

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Renegade Rows

Who Should Do?

Athletes

The Russian twist increases rotational strength and core stability, both of which are essential for athletes. Many sports, including golf, tennis, and baseball, involve repeated twisting motions.

The increased oblique strength gained from the Russian twist helps athletes perform this action more powerfully. It will also enhance the athlete’s balance and agility, further improving their athletic performance. 

People Wanting To Improve Core Strength

The Russian twist is an excellent exercise for developing core strength. It simultaneously works three core muscles:

  • Obliques.
  • Rectus abdominis.
  • Erector spinae.

The erector spinae are made up of two bands of muscle that run up and down either side of the spine. During the Russian twist, they stabilize the spine and maintain an upright posture as you rotate your torso from side to side.

A strong core promotes better posture, reduces back pain risk, and improves a person’s ability to carry out daily tasks. It also helps to develop a tight, toned midsection.

Bodybuilders

Bodybuilders can use the Russian twist to etch in detail at the sides of the waist. This complements the abdominal six-pack and helps to create a more sculpted and aesthetically pleasing mid-section.

The visibility of well-developed obliques relies on a low body fat percentage, which is largely achieved through diet. By combining muscle-defining exercises such as the Russian twist with proper nutrition, bodybuilders can achieve an impressive mid-section.

Who Should Not Do?

People With Lower Back Pain

People with lower back pain should not do the Russian twist. The lean-back twisting action that is the core of the exercise may excessively stress the lower back.

Folks with lower back pain can replace the Russian twist with exercises that strengthen the obliques without stressing the lower back. Examples include the cable side torso bend and the side plank. 

People With Poor Core Stability

People with poor core stability should delay using the Russian twist until they’ve developed a stronger foundation. A lack of core strength can result in poor form and increased injury risk.

Build up your core stability and strength with exercises like the bird dog and lying leg raise. This will prepare your body for more advanced movements like the Russian twist.

Pregnant Women

Pregnant women, especially those in the second or third trimester, should not do the Russian twist. The twisting movement of this exercise and the need to balance while seated may overstress the stomach and lower back areas.

Pregnant women can swap out the Russian twist for safer alternatives, including pelvic tilts and side-lying leg lifts. 

Benefits Of The Russian Twist

Rotational And Isometric Core Strength

The Russian twist effectively enhances rotational and isometric core strength. The exercise works the entire core, including the obliques, rectus abdominis, and transverse abdominis. When you twist your torso from side to side, you activate the obliques. The stronger your obliques are, the greater your rotational strength will be.

When you hold a position during the twisting motion, you promote isometric core strength.

Enhanced Power Potential

The Russian twist increases power potential during rotational movements. The obliques are trained to generate force as you twist. This helps generate power for functional activities like throwing a ball, swinging a racquet, or hitting a ball. 

Injury Prevention

The stronger your core, the less likely you’ll suffer lower back and spinal injuries. The Russian twist strengthens the muscles supporting the spine and those at the front of the core.

Increased core strength and stability also promote proper posture and alignment. The better your posture, the less likely you’ll suffer injury.                                                               

No Equipment

The Russian twist requires no equipment. It is a bodyweight exercise, so it can be done anywhere at any time. All you need is a bit of room to twist your body in the seated position. This convenience makes the exercise accessible to everybody.

Frequently Asked Questions

What is the Russian twist good for?

The Russian twist is good for strengthening the core, particularly the obliques, enhancing rotational strength, and improving overall core stability.

How many Russian twists should I do a day?

The number of reps you should perform depends on your training goals and whether you are using additional resistance. Check our set and rep guide above for specific guidelines.

What will happen if I do 100 Russian twists a day?

Doing 100 Russian twists a day can significantly strengthen your core and improve muscle endurance.

Do Russian twists get rid of love handles?

No, Russian twists will not get rid of love handles. The exercise will strengthen the obliques that lie beneath your love handles. You need to combine cardio exercise with weight loss nutrition to get rid of love handles.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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