Weighted Russian Twist (legs Up)

abswaistweighted

Learn how to do the Weighted Russian Twist (legs Up) with proper form and technique. This weighted exercise primarily targets your Abs, with secondary emphasis on Obliques, Hip Flexors.

Weighted Russian Twist (legs Up) exercise demonstration showing proper form

How to Do the Weighted Russian Twist (legs Up)

Follow these steps to perform the Weighted Russian Twist (legs Up) with correct form:

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

Weighted Russian Twist (legs Up) Muscles Worked

Primary

abs

Secondary

obliqueship flexors

Exercise Details

Equipment
weighted
Body Part
waist
Category
Main

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Weighted Russian Twist (legs Up)?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

F

Full Body

Any session

B

Bro Split

Abs/Core Day

Training Day Types:core

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Weighted Russian Twist (legs Up) work?

The Weighted Russian Twist (legs Up) primarily targets your Abs. Secondary muscles worked include Obliques, Hip Flexors. This makes it an effective exercise for developing your waist.

What equipment do I need for the Weighted Russian Twist (legs Up)?

The Weighted Russian Twist (legs Up) requires weighted. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Weighted Russian Twist (legs Up) with proper form?

Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Weighted Russian Twist (legs Up)?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Weighted Russian Twist (legs Up)?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Weighted Russian Twist (legs Up) best for?

The Weighted Russian Twist (legs Up) fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.

Track Weighted Russian Twist (legs Up) in Cora

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