Weighted Russian Twist Legs Up
Weighted Russian Twist (Legs Up) Video Guide
The weighted Russian twist (legs up) is a core-strengthening rotation exercise that targets the obliques, rectus abdominis, external obliques, transverse abdominis, hip flexors, and deep core muscles. Lifting the legs creates instability, forcing the entire core to stay tight for balance. This variation is harder than a standard bodyweight Russian twist and offers better core engagement, rotational strength, and muscle growth across the midsection.
Holding added weight — such as a dumbbell, weight plate, medicine ball, or slam ball — increases resistance and challenges your core muscles, improving your ability to rotate with control. This twist variation enhances coordination, strengthens the abdominal muscles responsible for maintaining a neutral spine, and supports a more symmetrical core.
Keeping the chest lifted, spine straight, and rotation driven from the entire torso (not the arms) ensures proper form and prevents injury. Beginners should start with feet flat before progressing to legs lifted and eventually to heavier loads.
How to Perform the Weighted Russian Twist (Legs Up):
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Sit on the floor in the starting position with knees bent, heels on the ground, and a weight held at the chest.
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Lean back slightly while maintaining a straight spine, chest lifted, and core muscles tight for stability.
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Lift your feet off the floor to enter the legs-up Russian twist position. Keep your legs together or slightly apart.
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Rotate your torso to one side, bringing the weight toward your hip. Ensure rotation comes from the entire torso, not just the arms.
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Rotate to the opposite side with controlled movement, keeping the core engaged and avoiding half-hearted rotations.
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Reset to the middle between reps to maintain proper alignment.
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Continue twisting for the desired number of reps.
GymNation Tip: Make the exercise harder by extending your legs further, adding more weight, or pausing at each end of the movement to increase time under tension.
Personal Trainer Notes:
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Keep a neutral spine — avoid rounding or collapsing your chest.
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Twist from the obliques and rectus abdominis, not the arms.
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Exhale during each rotation.
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If the movement feels unstable, keep your heels lightly touching the floor.
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Lighter weight improves perfect form and deeper rotation.
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Avoid using too much weight — it leads to common mistakes and poor technique.
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Reset to centre before each twist to maintain a stable position.
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Include this movement in a core workout or full-body routine for rotational strength and improved overall fitness.
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Alternative Ab Exercises
Cable Kneeling Crunch
The Cable Kneeling Crunch targets the entire rectus abdominis and obliques. Using the cable adds constant tension, ideal for developing core strength and definition. Maintain control throughout to avoid pulling with momentum.
Hanging Toes to Bar
The Hanging Toes to Bar develops advanced core strength, flexibility, and control. It engages abs, hip flexors, and lats, making it a full upper-body challenge.
Weighted Decline Sit-up
This advanced ab move targets the entire rectus abdominis while challenging stabilisers. Adding weight increases resistance, promoting stronger and more defined abs.
Hanging Leg Hip Raise
The Hanging Leg Hip Raise strengthens the lower abs, hip flexors, and grip. It enhances core strength and control, improving performance in compound lifts and gymnastic movements.
Hollow Hold
The Hollow Hold is a bodyweight core exercise that builds isometric strength through the abs and hip flexors. It’s a key move for gymnasts and athletes aiming for superior core control.
Cable Vertical Pallof Press
The Cable Vertical Pallof Press strengthens the deep core stabilisers, including obliques and transverse abdominis. It’s excellent for anti-rotation strength and stability under tension.
Standing Wheel Rollout
The Standing Wheel Rollout is an advanced core movement that heavily activates the abs, shoulders, and lats. It builds serious core strength and stability when performed under control.
Front Plank
The Front Plank strengthens the entire core, including abs, obliques, lower back, and shoulders. It builds endurance and stability, key for balance and performance in all strength exercises.
Dead Bug
The Cable Kneeling Crunch targets the entire rectus abdominis and obliques. Using the cable adds constant tension, ideal for developing core strength and definition.
Weighted Russian Twist (Legs Up) FAQs
Yes. Lifting the legs increases instability, forcing greater activation of the deep core muscles, hip flexors, and transverse abdominis. This makes the weighted Russian twist (legs up) far more challenging than the floor version.
They improve core strength, rotational strength, core stability, and help develop a symmetrical core. They also target the obliques, six-pack muscles, and transverse abdominis, making them ideal for athletes and anyone wanting a stronger, defined midsection.
Yes — but beginners should start with feet flat, then progress to legs lifted, and only then add weight. It’s a scalable exercise with different variations for all fitness levels.
Absolutely. Russian twists work the rectus abdominis, external obliques, internal obliques, and transverse abdominis, helping build visible definition when paired with proper nutrition and overall training.
Most people rotate only their arms (“half-hearted rotations”), lean too far back, or round the spine. Proper form requires rotating the entire torso, keeping a straight spine, and controlling the movement.
Aim for 3–4 sets of 12–20 total twists (6–10 per side). Slow, deliberate movement delivers the best results.
They can be if done with poor form. Keeping the spine neutral, core engaged, and rotation controlled protects the lower back and prevents injury.
Use a medicine ball, slam ball, stability ball, or perform twists on a decline bench. You can also extend your legs straight or pause at each rotation for added challenge.
