Weighted Russian Twist (legs Up)
The point of Weighted Russian Twist (legs Up) is a trunk that resists rather than folds; added external load is how it gets there.
How to do Weighted Russian Twist (legs Up)
- Sit on the ground with your knees bent and feet lifted off the ground, keeping your legs together.
- Hold the weight with both hands in front of your chest, keeping your elbows slightly bent.
- Lean back slightly to engage your core muscles.
- Twist your torso to the right, bringing the weight towards the ground on your right side.
- Pause for a moment, then twist your torso to the left, bringing the weight towards the ground on your left side.
- Continue alternating sides for the desired number of repetitions.
Weighted Russian Twist (legs Up) Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Drop the weight and finish clean if position slips.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Add the smallest increment that still feels different.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. Secure the load before the set so form does not shift.
Common Weighted Russian Twist (legs Up) Mistakes
Jumping up in load faster than the range can absorb
Add small increments and keep the range you had unweighted.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Adding weight faster than technique can absorb it
Hold a weight until every rep looks identical, then move up.
Easier and Harder Than Weighted Russian Twist (legs Up)
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Weighted Russian Twist (legs Up) — Frequently Asked Questions
How do you do the Weighted Russian Twist (legs Up)?
Sit on the ground with your knees bent and feet lifted off the ground, keeping your legs together. Hold the weight with both hands in front of your chest, keeping your elbows slightly bent. Lean back slightly to engage your core muscles. Use added weight and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Weighted Russian Twist (legs Up) work?
The Weighted Russian Twist (legs Up) primarily targets the abs. It is classified as a core exercise and is performed with added weight.
How many sets and reps of the Weighted Russian Twist (legs Up) should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Add the smallest increment that still feels different. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Weighted Russian Twist (legs Up) 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 Weighted Russian Twist (legs Up)?
Try the Wheel Rollerout, Power Point Plank or the Roller Reverse Crunch. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
