Russian Twist
How to do the Russian Twist
- 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
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
Twist your torso to the right side until your arms are parallel with the floor while breathing out.
- 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
Repeat for the recommended amount of repetitions.
How to program the Russian Twist
Sets and reps
As a compound movement, the Russian Twist responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Russian Twist is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Russian Twist work?
The Russian Twist primarily targets the Abdominals. It also recruits the Lower Back as supporting muscles.
What equipment do I need for the Russian Twist?
You need Body Only. Difficulty level: Intermediate.
How many sets and reps of the Russian Twist should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
