Cable Russian Twists (on Stability Ball)
The point of Cable Russian Twists (on Stability Ball) is a trunk that resists rather than folds; unbroken cable tension is how it gets there.
How to do Cable Russian Twists (on Stability Ball)
- Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Hold the cable handle with both hands and extend your arms straight out in front of you.
- Lean back slightly while keeping your back straight and your core engaged.
- Twist your torso to the right, bringing the cable handle towards your right hip.
- Pause for a moment, then twist your torso to the left, bringing the cable handle towards your left hip.
- Continue alternating twists for the desired number of repetitions.
Cable Russian Twists (on Stability Ball) Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Stretch the return phase before adding weight.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Step back until the stack never rests at the top.
Common Cable Russian Twists (on Stability Ball) Mistakes
Standing too near the tower so the first inch is slack
Take a step back until the cable is loaded before you begin.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Easier and Harder Than Cable Russian Twists (on Stability Ball)
Swap Cable Russian Twists (on Stability Ball) For
Cable Russian Twists (on Stability Ball) — Frequently Asked Questions
How do you do the Cable Russian Twists (on Stability Ball)?
Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle. Hold the cable handle with both hands and extend your arms straight out in front of you. Lean back slightly while keeping your back straight and your core engaged. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Russian Twists (on Stability Ball) work?
The Cable Russian Twists (on Stability Ball) primarily targets the abs. It is classified as a core exercise and is performed with a cable machine.
How many sets and reps of the Cable Russian Twists (on Stability Ball) should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Move the pin one plate once the last rep feels easy. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Russian Twists (on Stability Ball) good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Cable Russian Twists (on Stability Ball)?
Try the Twisted Leg Raise (female), Weighted Seated Twist (on Stability Ball) or the Barbell Rollerout From Bench. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
