Waist Exercise · Weighted

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Weighted Russian Twist

The Russian twist trains the obliques through active rotation rather than the isometric resistance-to-rotation a plank or anti-rotation exercise uses, which makes it a different training stimulus even though both work the same muscle group. Adding weight increases the demand once bodyweight twists become too easy. Control the rotation rather than using momentum to swing the weight side to side — that's the easiest way to turn this into a lower-back strain.

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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

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

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 mainly targets your Abs, with your Obliques helping support the movement, along with your Lower Back.

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 work?

The Weighted Russian Twist mainly works your abs. It also helps strengthen your obliques and lower back. 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?

You do the Weighted Russian Twist 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?

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?

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?

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.