Weighted Russian Twist

Weighted Russian Twist


The Weighted Russian Twist is an exercise that targets the oblique muscles. It involves sitting on the floor with your feet lifted off the ground and twisting your torso from side to side while holding a weight. This exercise helps to strengthen and tone the abdominal muscles and improve core stability.

Muscle Group

Equipment Required

Weighted Russian Twist Instructions

  1. Start by sitting on the floor with your knees bent and your feet flat on the ground.
  2. Hold a weight or medicine ball with both hands and extend your arms straight out in front of you.
  3. Lean back slightly and lift your feet off the ground, balancing on your sit bones.
  4. Twist your torso to the right, bringing the weight or medicine ball towards your right hip.
  5. Pause briefly, then twist your torso to the left, bringing the weight or medicine ball towards your left hip.
  6. Repeat this twisting motion for the desired number of repetitions.
  7. Remember to engage your core muscles throughout the exercise to maintain balance and stability.

Weighted Russian Twist Form & Visual

Weighted Russian Twist

Weighted Russian Twist Benefits

  • Strengthens the core muscles, including the obliques, rectus abdominis, and transverse abdominis
  • Improves rotational power and stability, which can enhance athletic performance in sports such as golf, tennis, and baseball
  • Helps to improve posture and reduce the risk of lower back pain by strengthening the muscles that support the spine
  • Can be modified to increase or decrease the difficulty level, making it suitable for individuals of different fitness levels
  • Can be done with minimal equipment, making it a convenient exercise to do at home or in the gym

Weighted Russian Twist Muscles Worked

  • Rectus Abdominis
  • Obliques
  • Erector Spinae
  • Transverse Abdominis
  • Quadratus Lumborum

Weighted Russian Twist Variations & Alternatives

  • Unweighted Russian Twist
  • Medicine Ball Russian Twist
  • Plate Russian Twist
  • Cable Russian Twist
  • Resistance Band Russian Twist
  • Single-Leg Russian Twist
  • Reverse Russian Twist
  • Side-to-Side Russian Twist
  • Twisting Sit-Up