Seated Twist (How To, Muscles Worked, Benefits)

The Seated Twist, also known as the Russian Twist, is a core exercise that targets the obliques and deep core stabilizers through rotational movement. By twisting side to side in a seated position—especially with your feet elevated—you challenge your balance, coordination, and rotational strength.

This move is a go-to for anyone looking to build strong, defined abs and improve core control.

Primary Muscles Worked: Obliques
Secondary Muscles Worked: Rectus Abdominis, Transverse Abdominis, Hip Flexors
Equipment Needed: None (optional: medicine ball, dumbbell, or weight plate)

How To Do Seated Twists

Step-by-Step Instructions

Set-Up:
- Sit on the floor with your knees bent and feet flat.
- Lean back slightly and lift your feet off the ground to create a V-shape with your torso and thighs—keep your back straight.
- Clasp your hands together at your chest.
Execution:
- Rotate your torso to one side, bringing your opposite elbow toward your opposite knee.
- Return to center, then twist to the opposite side.
- Continue alternating sides in a smooth, controlled motion.
Tips for Proper Form:
- Keep your chest lifted and spine tall—don’t round your back.
- Move by rotating through your torso, do NOT just move your arms from side to side.
- Breathe steadily—exhale during the twist, inhale as you come back to center.

Key Benefits

Strengthens the obliques and improves rotational power.
Builds core stability and control under dynamic movement.
Can be done anywhere with or without added resistance.

Modifications and Variations

Easier Option: Keep your feet on the ground and focus on controlled twisting.
Harder Option:
- Hold a weight or medicine ball.
- Elevate your feet and slow the tempo.
- Pause at each end of the twist for more time under tension.

Common Mistakes

Rounding the Back: Keep your posture upright to avoid lower back strain.
Only Moving Arms: Make sure the twist is coming from your torso, not just swinging your arms side to side.
Rushing Through Reps: Go slow and controlled to fully engage the core.

Reps and Sets Recommendations

For Beginners: 3 sets of 10–12 reps per side (20–24 total reps), feet on the ground.
For Core Endurance: 3–4 sets of 15–20 reps per side or 30–45 seconds of continuous twists.
With Resistance: 3 sets of 10–12 reps per side holding a moderate-weight object.

Seated Twists Variations

If you’re looking to add a little variety to your routine here are a couple of simple variations to mix things up a bit.

Seated Med Ball Twists

If you’re looking for more of a challenge, add a medicine ball to the movement. Seated Med Ball Twists are a great exercise to build a strong core. Keep the movement exactly the same as Seated Twists, but now you can rotate the ball to the ground on each side as you rotate.

Med Ball Twists with Feet on Floor

For beginners, if Seated Twists are a little too difficult, start with placing your feet on the floor. You’ll still get work in for your abs and obliques and once you’re ready you can try to start raising your feet off the floor.

Seated Twist Alternatives

If you can’t do Seated Twists (or just don’t want to) due to an injury, lack of equipment or whatever else – here are a few alternatives you may be able to substitute.

Lateral Bridges

Lateral Bridges are another one of my favorite core exercises that target the obliques. Start in a Side Plank position and then lower your hips down to the ground and drive them back up.

DB Side Bends

If getting down onto the floor is an issue, then DB Side Bends may work as a substitute. You won’t get all the added benefits that holding the seated, feet up position brings, but they are a good exercise to target the Obliques.

Oblique Crunches

If you want to keep things simple you can opt for tried and true Oblique Crunches. Lay on your back, place one foot over the opposite knee and crunch across your body. Simple but effective oblique exercise.