Russian Twist
The Russian Twist is a bodyweight exercise that primarily targets the core. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Russian Twist
- 1Sit on the floor with your knees bent, heels on the ground (or lightly lifted), lean back a little until you feel your abs grab, and clasp your hands in front of your chest while keeping your chest tall.
- 2Twist your chest and shoulders to one side, then smoothly to the other side in a controlled rhythm, keeping your abs tight and breathing steadily as you rotate.
Coach tips
- Keep your back straight and chest lifted so you feel this in your abs, not your lower back.
- Turn your shoulders and chest, not just your arms, so your core does the work.
- Move slowly and under control, and exhale gently as you twist to each side.
Train core smarter
One rep, one set. Hypro turns the Russian Twist into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Russian Twist weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much core you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Russian Twist fits right into proven hypertrophy and strength templates.
For optimal core hypertrophy: aim for 10-20 weekly sets at 65-80% of your 1RM with 1-2 reps in reserve.
