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Russian Twist

The Russian Twist primarily targets your Abdominals, with support from Lower Back. It requires bodyweight and is best suited to intermediate lifters.

Intermediate level · Equipment: Bodyweight · Compound · Pull

Primary muscles: Abdominals Secondary muscles: Lower Back

How to perform Russian Twist

  1. Step 1. 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.
  2. Step 2. 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.
  3. Step 3. Twist your torso to the right side until your arms are parallel with the floor while breathing out.
  4. Step 4. 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.
  5. Step 5. Repeat for the recommended amount of repetitions.

Sample sets & reps for Russian Twist

  • Beginner endurance: 3 sets × 8-12 reps, 60-90s rest. RPE 6-7, leave 3 reps in reserve.
  • Hypertrophy: 4 sets × 12-20 reps, 60s rest. RPE 8, last set to failure.
  • Conditioning: 3-5 sets × AMRAP for 30-45s, 30-60s rest. Steady pace, controlled tempo.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Abdominals exercises

  • Ab Crunch Machine — machine
  • Ab Roller — other
  • Advanced Kettlebell Windmill — kettlebell
  • Barbell Ab Rollout — barbell
  • Barbell Ab Rollout - On Knees — barbell

See all Abdominals exercises →

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