Exercise guide · Advanced · Compound
Cable Russian Twists (On Stability Ball): How to Do It & Muscles Worked
Cable Russian Twists (on stability ball) are a core exercise that targets the abs, obliques, and lower back. The use of a stability ball increases the balance and coordination required, while the cable adds resistance for strength development.
How to do the cable russian twists (on stability ball)
- Step 1: Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
- Step 2: Hold the cable handle with both hands and extend your arms straight out in front of you.
- Step 3: Lean back slightly while keeping your back straight and your core engaged.
- Step 4: Twist your torso to the right, bringing the cable handle towards your right hip.
- Step 5: Pause for a moment, then twist your torso to the left, bringing the cable handle towards your left hip.
- Step 6: Continue alternating twists for the desired number of repetitions.
Sets, reps and programming
| Goal | Sets | Reps | Rest | Effort |
|---|---|---|---|---|
| Strength | 3–5 | 3–6 | 3–5 min | 1–3 reps in reserve |
| Muscle growth | 3–4 | 6–12 | 2–3 min | 1–2 reps in reserve |
| Muscular endurance | 2–3 | 12–20 | 1–2 min | 1–3 reps in reserve |
Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.
Cable Russian Twists (On Stability Ball) alternatives
More exercises that train the abs as their main target:
-
Arm Slingers Hanging Straight Legs
Abs · Body Weight · Advanced compound -
Assisted Hanging Knee Raise with Throw Down
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Barbell Press Sit-Up
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Barbell Rollerout
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Barbell Rollerout from Bench
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Barbell Standing AB Rollerout
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Cable Russian Twists (On Stability Ball) - Diagonal Variation
Abs · Cable · Advanced compound -
Cable Side Bend Crunch (Bosu Ball)
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More abs exercises
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Dead Bug
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Hanging Leg Raise
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3/4 Sit-Up
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45° Side Bend
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Air Bike
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Alternate Heel Touchers
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Sources
- American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
- Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
- Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.
Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.
This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.