10 Best Weighted Russian Twist Alternatives for Back Pain

Ranked Weighted Russian Twist Alternatives

10 substitutes, ranked by how closely each one matches the Weighted Russian Twist on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   Play demonstration

   1. Weighted Russian Twist (Legs Up)

   99% match

   • Abs
   • Weighted
   • Advanced
   • Isolation

   Pick this when you want a harder version that still works the abs.

   How to perform this exercise

   1. Sit on the ground with your knees bent and feet lifted off the ground, keeping your legs together.
   2. Hold the weight with both hands in front of your chest, keeping your elbows slightly bent.
   3. Lean back slightly to engage your core muscles.
   4. Twist your torso to the right, bringing the weight towards the ground on your right side.
   5. Pause for a moment, then twist your torso to the left, bringing the weight towards the ground on your left side.
   6. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: anti-rotation twist, the same as the Weighted Russian Twist
   • Primary muscle: abs, the same as the Weighted Russian Twist
   • Equipment: free weights, the same as the Weighted Russian Twist
   • Body position: seated, the same as the Weighted Russian Twist
2. Play demonstration

   2. Assisted Motion Russian Twist

   95% match

   • Abs
   • Medicine-ball
   • Intermediate
   • Isolation

   Pick this when you want an easier version that still works the abs.

   How to perform this exercise

   1. Sit on the ground with your knees bent and feet flat on the floor.
   2. Hold the medicine ball with both hands in front of your chest.
   3. Lean back slightly, engaging your abs and keeping your back straight.
   4. Slowly twist your torso to the right, bringing the medicine ball towards the right side of your body.
   5. Pause for a moment, then twist your torso to the left, bringing the medicine ball towards the left side of your body.
   6. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: anti-rotation twist, the same as the Weighted Russian Twist
   • Primary muscle: abs, the same as the Weighted Russian Twist
   • Equipment: free weights, the same as the Weighted Russian Twist
   • Body position: seated, the same as the Weighted Russian Twist
3. Play demonstration

   3. Weighted Seated Twist (On Stability Ball)

   88% match

   • Abs
   • Stability-ball
   • Intermediate
   • Isolation

   Pick this when you want to work the abs with more balance to manage.

   How to perform this exercise

   1. Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Hold a weight plate or dumbbell with both hands close to your chest.
   3. Engage your core and slowly rotate your torso to one side, keeping your hips stable.
   4. Pause for a moment at the end of the rotation, then slowly return to the starting position.
   5. Repeat the rotation to the other side.
   6. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: anti-rotation twist, the same as the Weighted Russian Twist
   • Primary muscle: abs, the same as the Weighted Russian Twist
   • Equipment: bodyweight only, not free weights
   • Body position: seated, the same as the Weighted Russian Twist
   • Balance: harder to stay steady on than the Weighted Russian Twist
4. 

   4. Seated Barbell Twist

   87% match

   • Abs
   • Barbell
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Start out by sitting at the end of a flat bench with a barbell placed on top of your thighs. Your feet should be shoulder width apart from each other.
   2. Grip the bar with your palms facing down and make sure your hands are wider than shoulder width apart from each other. Begin to lift the barbell up over your head until your arms are fully extended.
   3. Now lower the barbell behind your head until it is resting along the base of your neck. This is the starting position.
   4. While keeping your feet and head stationary, move your waist from side to side so that your oblique muscles feel the contraction. Only move from side to side as far as your waist will allow you to go. Stretching or moving too far can cause an injury to occur. Tip: Use a slow and controlled motion.
   5. Remember to breathe out while twisting your body to the side and in when moving back to the starting position.
   6. Repeat for the recommended amount of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: anti-rotation twist, the same as the Weighted Russian Twist
   • Primary muscle: abs, the same as the Weighted Russian Twist
   • Equipment: free weights, the same as the Weighted Russian Twist
   • Body position: seated, the same as the Weighted Russian Twist
   • Balance: easier to stay steady on than the Weighted Russian Twist
5. Play demonstration

   5. Russian Twist

   86% match

   • Abs
   • Bodyweight
   • Intermediate
   • Isolation

   A straight swap when you want to keep working the abs.

   How to perform this exercise

   1. Sit on the ground with your knees bent and feet flat on the floor.
   2. Lean back slightly while keeping your back straight and your core engaged.
   3. Hold your hands together in front of your chest or hold a weight if desired.
   4. Lift your feet off the ground, balancing on your sit bones.
   5. Twist your torso to the right, bringing your hands or weight towards the right side of your body.
   6. Pause for a moment, then twist your torso to the left, bringing your hands or weight towards the left side of your body.
   7. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: anti-rotation twist, the same as the Weighted Russian Twist
   • Primary muscle: abs, the same as the Weighted Russian Twist
   • Equipment: bodyweight only, not free weights
   • Body position: seated, the same as the Weighted Russian Twist
6. Play demonstration

   6. Cable Russian Twists (On Stability Ball)

   84% match

   • Abs
   • Cable
   • Intermediate
   • Isolation

   How to perform this exercise

   1. Sit on a stability ball with your feet flat on the ground and your knees bent at a 90-degree angle.
   2. Hold the cable handle with both hands and extend your arms straight out in front of you.
   3. Lean back slightly while keeping your back straight and your core engaged.
   4. Twist your torso to the right, bringing the cable handle towards your right hip.
   5. Pause for a moment, then twist your torso to the left, bringing the cable handle towards your left hip.
   6. Continue alternating twists for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: anti-rotation twist, the same as the Weighted Russian Twist
   • Primary muscle: abs, the same as the Weighted Russian Twist
   • Equipment: a cable, not free weights
   • Body position: seated, the same as the Weighted Russian Twist
   • Balance: harder to stay steady on than the Weighted Russian Twist
7. Play demonstration

   7. Cable Seated Twist

   84% match

   • Abs
   • Cable
   • Intermediate
   • Isolation

   Pick this when you want to work the abs with less balance to manage.

   How to perform this exercise

   1. Sit on a cable machine with your feet flat on the ground and your knees slightly bent.
   2. Hold the cable handle with both hands and extend your arms straight in front of you.
   3. Keeping your core engaged, slowly rotate your torso to one side, pulling the cable across your body.
   4. Pause for a moment at the end of the range of motion, then slowly rotate back to the starting position.
   5. Repeat on the other side.
   6. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps on each side.

   Why this matches

   • Movement: anti-rotation twist, the same as the Weighted Russian Twist
   • Primary muscle: abs, the same as the Weighted Russian Twist
   • Equipment: a cable, not free weights
   • Body position: seated, the same as the Weighted Russian Twist
   • Balance: easier to stay steady on than the Weighted Russian Twist
8. Play demonstration

   8. Spine Twist

   83% match

   • Abs
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Sit on the ground with your legs extended in front of you.
   2. Bend your knees and place your feet flat on the ground, hip-width apart.
   3. Place your hands behind your head with your elbows pointing outwards.
   4. Engage your abs and slowly twist your torso to the right, bringing your right elbow towards your left knee.
   5. Pause for a moment at the end of the twist, then slowly return to the starting position.
   6. Repeat the twist to the left side, bringing your left elbow towards your right knee.
   7. Continue alternating sides for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   Why this matches

   • Movement: anti-rotation twist, the same as the Weighted Russian Twist
   • Primary muscle: abs, the same as the Weighted Russian Twist
   • Equipment: bodyweight only, not free weights
   • Body position: seated, the same as the Weighted Russian Twist
   • Balance: easier to stay steady on than the Weighted Russian Twist
9. 

   9. Kettlebell Pass Between The Legs

   82% match

   • Abs
   • Kettlebell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Place one kettlebell between your legs and take a comfortable stance. Bend over by pushing your butt out and keeping your back flat.
   2. Pick up a kettlebell and pass it to your other hand between your legs, in the fashion of a "W". Go back and forth for several repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Primary muscle: abs, the same as the Weighted Russian Twist
   • Equipment: free weights, the same as the Weighted Russian Twist
   • Body position: standing, not seated
10. 

    10. Landmine 180's

    82% match

    • Abs
    • Barbell
    • Intermediate
    • Compound

    How to perform this exercise

    1. Position a bar into a landmine or securely anchor it in a corner. Load the bar to an appropriate weight.
    2. Raise the bar from the floor, taking it to shoulder height with both hands with your arms extended in front of you. Adopt a wide stance. This will be your starting position.
    3. Perform the movement by rotating the trunk and hips as you swing the weight all the way down to one side. Keep your arms extended throughout the exercise.
    4. Reverse the motion to swing the weight all the way to the opposite side.
    5. Continue alternating the movement until the set is complete.

    Sets and reps: 3 to 5 sets of 5 to 8 reps on each side.

    Why this matches

    • Primary muscle: abs, the same as the Weighted Russian Twist
    • Equipment: free weights, the same as the Weighted Russian Twist
    • Body position: standing, not seated