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Medicine Ball Russian Twist
A seated core exercise using a medicine ball to rotate the torso side to side, specifically targeting the obliques and enhancing rotational stability and core endurance.
About Exercise
Equipment
Medicine Ball, Body Weight
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Obliques
Secondary Muscles
Hip Flexors, Shoulders
Popularity Score
7
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
4/10Iliopsoas
Shoulders
3/10Anterior Delts
Programming
Typical Rep Range
15-25 reps
Rest Between Sets
30-90 seconds • Use shorter rest for conditioning circuits.
How to Perform
Sit on the floor with knees bent and feet lifted or anchored, maintaining a 45-degree backward lean. Hold a medicine ball close to your chest with both hands.
- Maintain a tight core and straight back while leaning back slightly.
- Rotate your torso and shoulders fully to one side, tapping the ball near the ground.
- Immediately rotate back through the center to the opposite side, tapping the ball there.
- Keep your eyes focused on the ball to guide the torso rotation.
- Continue alternating sides smoothly for the desired number of repetitions.
Coaching Tips
Form Cues
- Hips steady
- Control the rotation
- Keep leaning back
- Lead with the shoulders
Breathing
Inhale as you prepare to twist and exhale sharply during each rapid rotation to maintain core tension.
Tempo
1-0-1
Range of Motion
Rotate the torso fully until the medicine ball touches or nears the floor on each side, ensuring the lean angle is maintained.
Safety
Safety Notes
- Stop immediately if lower back pain occurs.
- Ensure you maintain a neutral spine; avoid spinal flexion.
- Start with feet anchored if stability is an issue.
Spotting
Not required. Use a lighter medicine ball or anchor the feet if stability is compromised.
Common Mistakes
- Relying on arm movement
- Rounding the lower back
- Not rotating far enough
- Sitting up too high
When to Avoid
- Acute lower back pain or disc injury
- Recent abdominal surgery
Flexibility Needed
- Adequate core strength to maintain the V-sit position
Build Up First
- Ability to perform a standard sit-up or plank effectively
Also known as
Russian Sit-Up
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