Exercise guide · Beginner · Compound
Assisted Motion Russian Twist: How to Do It & Muscles Worked
The assisted motion Russian twist is a core exercise performed with a medicine ball. It targets the abdominal muscles and also engages the obliques and lower back. The movement involves twisting the torso from side to side while holding a medicine ball, which adds resistance and helps build core strength and stability.
How to do the assisted motion russian twist
- Step 1: Sit on the ground with your knees bent and feet flat on the floor.
- Step 2: Hold the medicine ball with both hands in front of your chest.
- Step 3: Lean back slightly, engaging your abs and keeping your back straight.
- Step 4: Slowly twist your torso to the right, bringing the medicine ball towards the right side of your body.
- Step 5: Pause for a moment, then twist your torso to the left, bringing the medicine ball towards the left side of your body.
- Step 6: Continue alternating sides for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Assisted Motion Russian Twist alternatives
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Dead Bug
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Arms Overhead Full Sit-Up (Male)
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Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.