Russian Twist Weighted
The weighted russian twist is a core exercise targeting the abdominal muscles and obliques. Performed in a seated position with the feet raised, this movement involves rotating the torso side to side with added resistance to build rotational strength.
How to do it
- Sit on the floor with your knees bent and feet slightly elevated, holding a weight plate or dumbbell with both hands.
- Lean back slightly to create tension in your core, keeping your spine straight.
- Rotate your torso to the right, bringing the weight towards the floor beside your hip.
- Return to center and rotate to the left, repeating the movement on the opposite side.
- Continue alternating sides for the desired number of repetitions.
Form cues
- Lean back slightly to engage the core.
- Keep your spine straight throughout the movement.
- Control the rotation from your torso, not just your arms.
- Pause briefly at each side before switching.
Breathing: Exhale as you rotate to the side, and inhale as you return to the center.
Common mistakes
- Rounding the lower back, which puts unnecessary stress on the spine.
- Moving too fast and using momentum instead of core control.
- Rushing the breathing pattern, which reduces core stability.
Muscles worked
Primary: abs. Secondary: obliques, hip flexors, lower back.
Suggested sets & reps
Get fitter
3 sets × 12-15 reps per side, rest 60 s
Lose weight
3 sets × 15-20 reps per side, rest 45 s
Build muscle
3-4 sets × 10-12 reps per side, rest 60 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel lower back discomfort, ease off, keep your feet on the floor, or choose a gentler core option.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Where should I feel this exercise?
You should feel your abdominal muscles and obliques working to control the rotation. If you feel it in your lower back, stop and adjust your posture.
How heavy should the weight be?
Start with a light weight or just your body weight to master the form before adding resistance.
Can I keep my feet on the floor?
Yes, keeping your heels lightly on the ground is a great way to modify the exercise if keeping them elevated strains your hip flexors.