Russian Twist
Muscles worked: Obliques, Abdominals
How to do it
- 1
Sit on the floor with your knees bent and feet flat.
- 2
Lean back slightly and lift your feet off the ground, balancing on your sit bones.
- 3
Hold a weight with both hands and twist your torso to the right, then to the left to complete one rep.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-5 | 3-6 | 2-4 min |
| Muscle growth | 3-4 | 8-12 | 1.5-2.5 min |
| Endurance | 2-3 | 15+ | 1-1.5 min |
Russian Twist FAQ
What muscles does the Russian Twist work?
The Russian Twist primarily works the Obliques, with the Abdominals assisting.
What are the best sets and reps for the Russian Twist?
It depends on the goal: 3-5 sets of 3-6 reps for strength, 3-4 sets of 8-12 for muscle growth, or 2-3 sets of 15+ for endurance. Progress the weight or reps over time; that's what drives the adaptation.
How many Russian Twist is good?
There is no single number: a good Russian Twist depends on your bodyweight and sex. That is why Liftoff sets the standard with ranks: every logged set earns a strength rating from 1 to 1000, adjusted to your build, and a rank from Wood to Olympian on this lift.
Track your Russian Twist in Liftoff.
Log your sets, watch your estimated 1RM climb, and earn a rank on this lift.
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