Waist Exercise · Weighted

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Weighted Russian Twist (legs Up)

Lifting the feet off the ground during a Russian twist removes the legs as a stabilizing anchor, forcing the deep core to hold the position while the obliques still handle the rotation. It's a harder version of the standard twist for exactly that reason — balance becomes part of the challenge alongside the rotational strength. Keep the twist controlled; a wobbling torso means the weight is heavier than the position can currently support.

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Category

Waist

Equipment

Weighted

Target

Abs

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Weighted Russian Twist (legs Up)

1. Sit on the floor with your knees bent and both feet raised off the ground, keeping your legs together.
2. Grip the weight with both hands in front of your chest, allowing a slight bend in your elbows.
3. Lean your torso back slightly to engage your core.
4. Rotate your torso to the right, bringing the weight down toward the floor on that side.
5. Hold briefly, then rotate to the left, bringing the weight toward the floor on that side.
6. Execute the desired number of reps with smooth cadence and consistent focus on the abs.

Technique & Form Tips

Focus on trunk flexion, rotation, or anti-movement stability as required by your specific variation. Maintain the suggested pelvic and spinal orientation to keep tension focused on the abdominal area throughout each repetition or hold.

Common Mistakes to Avoid

• Copying the wrong trunk action: Follow the demonstrated movement. A held plank, rotation and crunch require different actions rather than the same repeated trunk curl.
• Lower back arching: Keep the spine controlled to prevent the lower back from hyperextending under the load.
• Excessive speed: Perform movements with deliberate control rather than relying on rapid, bouncing motions.

How to Breathe During This Exercise

Maintain a steady breathing rhythm during the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Weighted Russian Twist (legs Up) mainly targets your Abs, with your Obliques helping support the movement, along with your Hip Flexors.

More Waist Exercises

3/4 Sit-Up Body Weight · Abs 45° Side Bend Body Weight · Abs Air Bike Body Weight · Abs Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have weighted? These target the same abs with different equipment.

Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band · Abs

FAQ

What muscles does the Weighted Russian Twist (legs Up) work?

The Weighted Russian Twist (legs Up) mainly works your abs. It also helps strengthen your obliques and hip flexors. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Weighted Russian Twist (legs Up)?

You do the Weighted Russian Twist (legs Up) with a weighted. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Weighted Russian Twist (legs Up)?

One mistake to watch for is copying the wrong trunk action: Follow the demonstrated movement. A held plank, rotation and crunch require different actions rather than the same repeated trunk curl.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Weighted Russian Twist (legs Up)?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.

What's a good alternative to the Weighted Russian Twist (legs Up)?

The Arms Overhead Full Sit-Up (male) trains your abs with body weight and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.