Russian Twist Exercise Guide
Reviewed by
Valerie Zeller
Printable version
A Russian Twist is an abdominal exercise that emphasizes the obliques, the abdominal muscles running down either side of your upper body. It involves twisting your body from side to side in the “sit-up” position, and often includes the use of a heavy weight, such as a medicine ball or kettlebell, to add resistance and build explosiveness in the upper torso.
How to do Russian Twist
Exercise
Sit with your hands clasped, knees bent and heels off the ground. Touch your hands to the ground each time you twist from side to side. If you want, hold a weighted ball!
Modifications
This technique will be suitable for breastfeeding, so please consult with the healthcare professional first. Make sure to let your professor know you're planning until class starts and he or she can track everything.
When you reach the stage that you can do multiple attempts without too much exertion, you can render this step more complex by utilizing a heavy weighted item like a kettlebell, medicine ball or weighted.
Because this exercise does impose pressure on your knees, you may find more support by placing a band around them or a ball between them to provide stabilization.
Tips
Do not allow your body to sway back and forth as you twist.
Exercise Benefits
Arm Strength
Chest Strength
Core Strength
Illustrated Guide
Learn how to do russian twist from this step-by-step illustrations:
Muscles Worked
The muscles used for russian twist may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for russian twist are:
Primary Muscles
- Abs
- Quadriceps
- Obliques
Synergyst Muscles
- Lower Abs
- Upper Abs
Frequently Asked Questions
Training, Progressions and Regressions
Interested in how to improve your Russian Twist faster?
Russian Twist Training and Progressions
Standards and Averages
Wonder how do others perform in Russian Twist and how should you?
Russian Twist Standards and Averages
Alternatives
Wonder how to work the same muscles with other exercises?
Variations
Wonder how to make Russian Twist either easier or more challenging?
Discover more
Classification
| Type(s) | Bodyweight, Calisthenic, Strength |
| Muscles Worked | Abdominals, Quadriceps, Obliques, Lower Abdominals, Upper Abdominals |
| Difficulty Level(s) | Moderate |
| Equipment | No Equipment, Weight Plates |
| Location | At Gym, At Home, Outdoor |
| Major Exercise | Twist |
Muscles Worked
| Target muscle(s) | Abs, Quadriceps, Obliques |
| Synergyst muscle(s) | Lower Abs, Upper Abs |
