Video Coming Soon
We're working on adding video demonstrations for this exercise.
Stability Ball Russian Twist
A rotational core movement performed while seated on a stability ball, targeting the obliques and abs. This exercise challenges balance and stability, promoting core strength and anti-rotation ability.
About Exercise
Equipment
Stability Ball
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Hip Flexors
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
9/10External Obliques, Internal Obliques
Hip Flexors
3/10Iliopsoas
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds • Rest shorter for endurance sets.
How to Perform
Sit centered on a stability ball with your feet planted flat on the floor, about shoulder-width apart. Lean back slightly until your core is fully engaged and hold your hands clasped at your chest.
- Engage the core tightly to maintain stability on the ball.
- Slowly twist your torso to the right side, exhaling as you turn.
- Reverse the movement, returning briefly through the center.
- Immediately twist your torso to the opposite side in a controlled manner.
- Continue alternating sides while keeping your hips steady on the ball.
Coaching Tips
Form Cues
- Keep hips stable
- Twist from the chest
- Control the rotation
- Maintain core brace
- Look straight ahead
Breathing
Exhale strongly during the twisting (concentric) phase and inhale as you return to the center (eccentric).
Tempo
2-0-1
Range of Motion
Rotate the trunk as far as possible without allowing the hips to shift or slide on the ball. Keep the feet firmly planted.
Safety
Safety Notes
- Discontinue the exercise if you feel sharp pain in your lower back.
- Ensure the stability ball is fully inflated and the surface is non-slip.
Spotting
Not required; focus on decreasing the torso lean if balance is compromised.
Common Mistakes
- Using momentum to twist
- Allowing hips to slide sideways
- Holding the breath throughout the set
- Excessive leaning forward or backward
When to Avoid
- Acute lower back pain or instability
- Recent abdominal surgery
- Severe spinal flexion limitations
Flexibility Needed
- Sufficient torso rotational mobility
Build Up First
- Basic core bracing ability
- Competency with traditional floor Russian twist
Also known as
Swiss Ball Twist, Exercise Ball Twist
Found this helpful?
Share your thoughts or help us improve this guide.
Similar Exercises
Stability Ball Russian Twist
Stability Ball
Abs
Russian Twist
Body Weight
Obliques
Stability Ball Abdominal Twist
Stability Ball
Obliques
Medicine Ball Russian Twist
Medicine Ball, Body Weight
Obliques
Stability Ball Pike
Stability Ball, Body Weight
Abs
Stability Ball Plank
Stability Ball, Body Weight
Abs
Stability Ball Half Moon
Stability Ball, Body Weight
Abs
Stability Ball Deadbug
Stability Ball, Body Weight
Abs
Stability Ball Rollout
Stability Ball, Body Weight
Abs
Stability Ball Ab Rollout
Stability Ball
Abs
Master your movement.
Experience automatic exercise detection and rep counting - powered by the motion of your Apple Watch.
subscribe to our newsletter
ProductContact Us
hello@trainfitness.aiFind Us
130 Spadina Avenue, Toronto,
Ontario, M5V 0H4, Canada
©2025 All Rights Reserved
