Exercise guide · Intermediate · Compound

Weighted Russian Twist (Legs Up): How to Do It & Muscles Worked

The weighted Russian twist (legs up) is a core exercise that targets the abdominal muscles, particularly the obliques, while also engaging the hip flexors. The movement involves twisting the torso from side to side while holding a weight and keeping the legs elevated, which increases the challenge to balance and core…

Primary muscles
Abs
Secondary muscles
Obliques , Quads
Equipment
Weighted
Level · type
Intermediate · Compound
Demonstration of the weighted russian twist (legs up)
Front view: muscles worked by the weighted russian twist (legs up). Primary: abs. Secondary: obliques and quads.
Back view: muscles worked by the weighted russian twist (legs up). Primary: abs. Secondary: obliques and quads.
Primary Secondary

How to do the weighted russian twist (legs up)

  1. Step 1: Sit on the ground with your knees bent and feet lifted off the ground, keeping your legs together.
  2. Step 2: Hold the weight with both hands in front of your chest, keeping your elbows slightly bent.
  3. Step 3: Lean back slightly to engage your core muscles.
  4. Step 4: Twist your torso to the right, bringing the weight towards the ground on your right side.
  5. Step 5: Pause for a moment, then twist your torso to the left, bringing the weight towards the ground on your left side.
  6. Step 6: Continue alternating sides for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the weighted russian twist (legs up) 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.

Weighted Russian Twist (Legs Up) alternatives

More exercises that train the abs as their main target:

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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.