Exercise guide · Intermediate · Compound

Weighted Russian Twist: How to Do It & Muscles Worked

The weighted Russian twist is a core exercise that targets the abs and obliques, performed by twisting the torso while holding a weight or medicine ball.

Primary muscles
Abs
Secondary muscles
Obliques
Equipment
Weighted
Level · type
Intermediate · Compound
Demonstration of the weighted russian twist
Front view: muscles worked by the weighted russian twist. Primary: abs. Secondary: obliques.
Back view: muscles worked by the weighted russian twist. Primary: abs. Secondary: obliques.
Primary Secondary

How to do the weighted russian twist

  1. Step 1: Sit on the ground with your knees bent and your feet flat on the floor.
  2. Step 2: Hold a weight or medicine ball with both hands in front of your chest.
  3. Step 3: Lean back slightly, keeping your back straight and your core engaged.
  4. Step 4: Slowly twist your torso to the right, bringing the weight or medicine ball towards the floor on your right side.
  5. Step 5: Pause for a moment, then twist your torso to the left, bringing the weight or medicine ball towards the floor on your left side.
  6. Step 6: Continue alternating sides for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the weighted russian twist by training goal
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.

Weighted Russian Twist alternatives

More exercises that train the abs as their main target:

More abs exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. 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.
  3. 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.
  4. 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.