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Medicine Ball Russian Twist
Seated core rotation using a medicine ball that targets obliques and abs to build rotational strength and stability; commonly scaled by foot position and ball weight.
About Exercise
Equipment
Medicine Ball
Difficulty
2/5 • Beginner
Primary Muscle Groups
Obliques
Secondary Muscles
Hip Flexors, Lower Back
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
7/10Rectus Abdominis, Transverse Abdominis
Hip Flexors
5/10Iliopsoas
Lower Back
4/10Erector Spinae
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Sit on the floor with knees bent and feet flat or lifted, holding a medicine ball at chest level, lean back to form a 45-degree angle with torso.
- Engage core and keep spine neutral.
- Twist torso to one side, bringing ball toward hip.
- Return to center.
- Twist to opposite side.
- Alternate sides in controlled motion.
- Breathe steadily throughout.
Coaching Tips
Form Cues
- Twist from obliques
- Keep chest lifted
- Eyes forward
- Core tight
- Controlled speed
Breathing
Inhale to center, exhale during twist; brace core before each rotation.
Tempo
2-0-2
Range of Motion
Twist until ball reaches hip level or floor beside you, without rounding back.
Safety
Safety Notes
- Avoid if lower back pain present
- Not for pregnancy
- Maintain neutral spine
- Start with light weight
- Stop if neck or back strain occurs
Spotting
No spotting needed; perform in open space with mat for comfort.
Common Mistakes
- Swinging with arms
- Rounding back
- Using momentum
- Feet dropping if lifted
- Incomplete twists
When to Avoid
- Lower back pain
- Pregnancy
- Acute spinal issues
Flexibility Needed
- Torso rotation mobility
- Hip flexion
Build Up First
- Basic core engagement
- Neutral spine maintenance
Also known as
Med Ball Twist, Weighted Russian Twist, Medicine Ball Torso Twist
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