Legs Raised Weighted Russian Twist
In SetGrip: Weighted Russian Twist (Legs Raised)
- Secondary muscles
- Obliques, Hip Flexors
- Body part
- Core
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Lifting your feet off the floor changes the ordinary Weighted Russian Twist more than it looks: balancing on your sit bones forces the hip flexors and abs to hold the V position while the obliques rotate the load. Expect to use less weight than the feet-down version and to lose the position before the obliques tire.
How to do the Legs Raised Weighted Russian Twist
- 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.
Tip: Pivot on the back foot and let the hips turn with the shoulders so the rotation is shared across the whole body.
Muscles worked
Primary
Abs · Core
The obliques rotate the torso and resist the return, and you should feel the side of the waist tighten on each side as you turn.
Secondary
- Obliques — The obliques are the prime movers, with the internal and external obliques on opposite sides working together to turn the trunk.
- Hip Flexors
Common mistakes
- Twisting from the lower back — the rotation should come from the mid back and hips; keep the lower back neutral and let the hips turn with you on standing variations.
- Using the arms to swing — on cable and band rotations the arms stay locked out in front of you and the torso does the turning.
- Rushing the reps — control the return and pause briefly at the end range on each side instead of bouncing back and forth.
- Loading barbell twists heavy — gravity barely resists rotation, so keep barbell twists light and controlled, and use a cable or band when you want real rotational load.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 3 × 8–12 | 60 s |
| Endurance | 2–3 × 15–25 | 45 s |
Rotations work at the end of a session with the other core work, or as a warm-up before throws and rotational sports. Superset cable rotations with a cable side bend or pull-through on the same stack.
Variations and alternatives
Similar exercises
Frequently asked questions
What muscles does the Legs Raised Weighted Russian Twist work?
The Legs Raised Weighted Russian Twist primarily works the abs. It also involves the obliques and hip flexors, which assist the movement and stabilise the joints.
Is the Legs Raised Weighted Russian Twist good for beginners?
It is rated intermediate, so it suits people who already train regularly. Beginners can still do the Legs Raised Weighted Russian Twist with light load and a spotter or coach watching the first few sessions; if it feels awkward, pick an easier variation from the alternatives below first.
What can I do instead of the Legs Raised Weighted Russian Twist?
If you cannot do the Legs Raised Weighted Russian Twist, try the Russian Twist, the Crab Toe Touch or the Weighted Russian Twist. Each of them trains the abs through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Legs Raised Weighted Russian Twist, a sensible starting point is strength: 3 × 8–12 with 60 s rest; endurance: 2–3 × 15–25 with 45 s rest. Train it at the end of a session or pair it with a lower-body lift as active rest.
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