Core

Russian Twist

Seated and leaning back, you rotate side to side: oblique work and core stability.

Also known as: Russian twists, seated twist

Level: Beginner
Equipment: Bodyweight
Type: Isolation

Movement

Muscles worked

Russian Twist muscle map: obliques, abs and hip flexors highlighted on the front and back of the body

How to do it

Sit with your knees bent and lean back with a straight spine.
Hold a plate or dumbbell in front of your chest; feet down or raised.
Rotate your torso to one side, bringing the weight beside your hip.
Rotate to the other side under control.

Form cues

Rotate your whole torso, not just your arms.
Straight back; don't slouch.
Feet down is easier; feet up is harder.

Common mistakes

Moving only your arms: your torso must rotate.
Rounding your back: it loads your lower back.
Rushing: control the rotation.

Sets and reps

3 sets of 10-20 twists per side with 45-60 seconds of rest.

Variations

Same movement, different equipment. Pick based on what you have and what you want from Russian twists.

Kettlebell Russian twist
Holding the kettlebell by the sides of the handle.
Kettlebell · Intermediate
How to do it
1. Sit on the floor with your knees bent and feet lifted off the ground.
2. Hold a kettlebell with both hands in front of your chest.
3. Lean back slightly to engage your core.
4. Rotate your torso to one side, bringing the kettlebell next to your hip.
5. Rotate to the opposite side in a controlled motion.
Primary
Obliques
Secondary
Hip Flexors, Abs
Lying windshield wipers
Lying down, sweep your legs side to side together.
Bodyweight · Intermediate
How to do it
1. Lie on your back with the arms out to the sides and the knees bent over the hips.
2. Brace the trunk so the lower back does not lift off the floor.
3. Lower both legs together towards one side as far as the shoulders stay down.
4. Bring them back through the centre and lower to the other side.
5. Keep alternating for the desired number of repetitions.
Primary
Obliques, Abs
Secondary
Hip Flexors, Deep Core
Dumbbell side bend
Standing, bend sideways holding a dumbbell: obliques without rotation.
Dumbbell · Beginner
How to do it
1. Stand upright holding a dumbbell in one hand at your side.
2. Keep the opposite hand on your hip or behind your head.
3. Bend laterally toward the dumbbell side, lowering it along your thigh.
4. Return to upright, then bend to the opposite side using only your obliques.
5. Complete all reps per side.
Primary
Obliques
Secondary
Lower Back, Quadratus Lumborum, Deep Core

Alternatives

Other exercises from the Nuvana library for the same muscle.

FAQ

Do Russian twists work the obliques?

Yes, along with the rectus abdominis and hip flexors, which hold the position.

Is it bad for your back?

It can bother you if you round your back or twist fast with weight. Keep your back straight and the pace controlled.

What weight should I start with?

No weight at first; add a 5-10 lb plate once you control the movement.

What muscles do Russian twists work?

They mainly work the obliques and the abs, with help from the hip flexors.

Train with Nuvana

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