Exercise guide · Advanced · Compound

Cable Russian Twists (On Stability Ball) - Diagonal Variation: 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.

Primary muscles
Abs
Secondary muscles
Obliques
Equipment
Cable
Level · type
Advanced · Compound
Demonstration of the cable russian twists (on stability ball) - diagonal variation
Front view: muscles worked by the cable russian twists (on stability ball) - diagonal variation. Primary: abs. Secondary: obliques.
Back view: muscles worked by the cable russian twists (on stability ball) - diagonal variation. Primary: abs. Secondary: obliques.
Primary Secondary

How to do the cable russian twists (on stability ball) - diagonal variation

  1. Step 1: Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
  2. Step 2: Hold the cable handle with both hands and extend your arms straight out in front of you.
  3. Step 3: Lean back slightly while keeping your back straight and your core engaged.
  4. Step 4: Twist your torso to the right, bringing the cable handle towards your right hip.
  5. Step 5: Pause for a moment, then twist your torso to the left, bringing the cable handle towards your left hip.
  6. Step 6: Continue alternating twists for the desired number of repetitions. Maintain diagonal form throughout.

Sets, reps and programming

Suggested sets, reps and rest for the cable russian twists (on stability ball) - diagonal variation by training goal
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) - Diagonal Variation alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. 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.
  3. 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.
  4. 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.