Strength Training · Bodybuilding
Medicine Ball Russian Twist
The Medicine Ball Russian Twist is a seated, weighted torso rotation that trains the muscles along the sides of your waist while you hold a leaned-back position.
- Beginner
- Isolation
- Moderate injury risk
- Rest 45 sec
How to do it
- Sit on the floor with your knees bent and feet flat.
- Hold the medicine ball close to your chest with both hands.
- Lean your torso back slightly.
- Rotate your chest to one side, carrying the ball with your torso.
- Rotate through the center to the opposite side.
- Return to the center to finish.
Form cues
- Keep your hips facing forward.
- Brace your belly before each turn.
- Exhale as you rotate.
Common mistakes
- Slumping backwardUse a smaller backward lean so you can keep your chest lifted.
- Reaching for the floorKeep the ball elevated rather than chasing a floor tap with each turn.
- Rushing the turnsPause briefly at each side to prevent momentum from driving the movement.
Safety
Loaded twisting can strain your lower back if you force the rotation or lose trunk control, especially with a heavy ball or fatigue.
- Start with a light ball before increasing the load.
- Use a comfortable turning range rather than pushing to your limit.
- End the set if you feel back pain or cannot control the ball.
If you have current back pain or twisting causes discomfort, choose an unloaded version or ask a physiotherapist for guidance first.
Muscles worked
Primary muscles
Equipment
- Medicine Ball
Sets and reps
- Sets
- 2–3
- Target
- 10–16 reps
- Rest
- 45 sec
Count each turn to one side as one rep, with equal reps on both sides.