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IntermediateCoreDumbbellIsolation

Russian Twist

A rotational core exercise performed seated with feet elevated, targeting the obliques and overall core stability.

Russian Twist demonstration

Visual demonstration — Russian Twist

Muscles Worked

Obliques (Primary)Rectus AbdominisHip FlexorsTransverse Abdominis

Step-by-Step Instructions

  1. 1Sit on the floor with knees bent and feet slightly elevated
  2. 2Lean back to about a 45-degree angle
  3. 3Hold a weight plate, dumbbell, or medicine ball at chest level
  4. 4Rotate your torso to touch the weight to the floor on each side
  5. 5Keep your core engaged and movement controlled

Training Recommendations

Strength
Sets3-4
Reps10-12 per side
Rest60-90 sec
Hypertrophy
Sets3
Reps15-20 per side
Rest45-60 sec
Endurance
Sets2-3
Reps20-30 per side
Rest30-45 sec

Tips & Variations

  • Elevate feet for added difficulty
  • Keep your chest proud—don't round your back
  • Use lighter weight and focus on the rotation

Common Mistakes to Avoid

  • Moving only the arms instead of rotating the torso
  • Rounding the back
  • Going too fast

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