10 Best Weighted Russian Twist (Legs Up) Alternatives for Ab Strength

The Weighted Russian Twist (Legs Up) is done seated. Ranked closest by our scoring: the Weighted Russian Twist, the Assisted Motion Russian Twist and the Weighted Seated Twist (On Stability Ball).

The Weighted Russian Twist (Legs Up) has you sit with knees bent and feet lifted off the floor while you turn a weight held at your chest from side to side. The Weighted Russian Twist drops that raised-leg hold and puts your feet flat on the floor, keeping the same weight and the same sideways turn. With no weight to hold, the Spine Twist keeps you seated with feet flat and hands behind your head, bringing each elbow toward the opposite knee.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Weighted Russian Twist (Legs Up)

Weighted Russian Twist (Legs Up)Play demonstration
Primary muscle
Abs
Equipment
Weighted
Difficulty
Advanced
Type
Isolation

Secondary muscles: Obliques, Hip Flexors

How to perform Weighted Russian Twist (Legs Up)
  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.
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Ranked Weighted Russian Twist (Legs Up) Alternatives

10 substitutes, ranked by how closely each one matches the Weighted Russian Twist (Legs Up) 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
    Weighted Russian TwistPlay demonstration

    1. Weighted Russian Twist

    99% match
    • Abs
    • Weighted
    • 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 your feet flat on the floor.
    2. Hold a weight or medicine ball with both hands in front of your chest.
    3. Lean back slightly, keeping your back straight and your core engaged.
    4. Slowly twist your torso to the right, bringing the weight or medicine ball towards the floor on your right side.
    5. Pause for a moment, then twist your torso to the left, bringing the weight or medicine ball towards the floor 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 (Legs Up)
    • Primary muscle: abs, the same as the Weighted Russian Twist (Legs Up)
    • Equipment: free weights, the same as the Weighted Russian Twist (Legs Up)
    • Body position: seated, the same as the Weighted Russian Twist (Legs Up)
  2. Assisted Motion Russian TwistPlay demonstration

    2. Assisted Motion Russian Twist

    95% match
    • Abs
    • Medicine-ball
    • Intermediate
    • Isolation
    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 (Legs Up)
    • Primary muscle: abs, the same as the Weighted Russian Twist (Legs Up)
    • Equipment: free weights, the same as the Weighted Russian Twist (Legs Up)
    • Body position: seated, the same as the Weighted Russian Twist (Legs Up)
  3. Weighted Seated Twist (On Stability Ball)Play demonstration

    3. Weighted Seated Twist (On Stability Ball)

    88% match
    • Abs
    • Stability-ball
    • 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 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 (Legs Up)
    • Primary muscle: abs, the same as the Weighted Russian Twist (Legs Up)
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Weighted Russian Twist (Legs Up)
    • Balance: harder to stay steady on than the Weighted Russian Twist (Legs Up)
  4. Seated Barbell Twist

    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 (Legs Up)
    • Primary muscle: abs, the same as the Weighted Russian Twist (Legs Up)
    • Equipment: free weights, the same as the Weighted Russian Twist (Legs Up)
    • Body position: seated, the same as the Weighted Russian Twist (Legs Up)
    • Balance: easier to stay steady on than the Weighted Russian Twist (Legs Up)
  5. Russian TwistPlay demonstration

    5. Russian Twist

    85% match
    • Abs
    • Bodyweight
    • Intermediate
    • Isolation
    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 (Legs Up)
    • Primary muscle: abs, the same as the Weighted Russian Twist (Legs Up)
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Weighted Russian Twist (Legs Up)
  6. Cable Russian Twists (On Stability Ball)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 (Legs Up)
    • Primary muscle: abs, the same as the Weighted Russian Twist (Legs Up)
    • Equipment: a cable, not free weights
    • Body position: seated, the same as the Weighted Russian Twist (Legs Up)
    • Balance: harder to stay steady on than the Weighted Russian Twist (Legs Up)
  7. Cable Seated TwistPlay demonstration

    7. Cable Seated Twist

    83% match
    • Abs
    • Cable
    • Intermediate
    • Isolation
    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 (Legs Up)
    • Primary muscle: abs, the same as the Weighted Russian Twist (Legs Up)
    • Equipment: a cable, not free weights
    • Body position: seated, the same as the Weighted Russian Twist (Legs Up)
    • Balance: easier to stay steady on than the Weighted Russian Twist (Legs Up)
  8. Kettlebell Pass Between The Legs

    8. Kettlebell Pass Between The Legs

    83% 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 (Legs Up)
    • Equipment: free weights, the same as the Weighted Russian Twist (Legs Up)
    • Body position: standing, not seated
  9. Spine TwistPlay demonstration

    9. 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 (Legs Up)
    • Primary muscle: abs, the same as the Weighted Russian Twist (Legs Up)
    • Equipment: bodyweight only, not free weights
    • Body position: seated, the same as the Weighted Russian Twist (Legs Up)
    • Balance: easier to stay steady on than the Weighted Russian Twist (Legs Up)
  10. Landmine 180's

    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 (Legs Up)
    • Equipment: free weights, the same as the Weighted Russian Twist (Legs Up)
    • Body position: standing, not seated

Why You Might Need a Weighted Russian Twist (Legs Up) Alternative

The Weighted Russian Twist (Legs Up) asks you to hold a weight out in front of your chest while you sit with your feet off the floor, and it works your hip flexors along with your abs and obliques. That sends lifters looking elsewhere: you may not have a plate or dumbbell free, you may want to skip the seated hold, or you want a twisting exercise without any added load at all. The alternatives change what you hold and where your feet go. Some drop the weight and work from the floor, one has you hinge over and pass a kettlebell from hand to hand between your legs, and one keeps the twist but stands you up with a barbell anchored at one end that you swing from side to side.

How to Choose the Right Weighted Russian Twist (Legs Up) Substitute

If you already own a plate or dumbbell, take the Weighted Russian Twist first: it keeps the same weight and turn, feet flat on the floor instead of raised. With nothing to hold, the Spine Twist turns you from the same seated spot, feet flat and hands behind your head. If a kettlebell is what you have around, the Kettlebell Pass Between The Legs has you hinge over with a flat back and pass the bell from hand to hand between your legs, holding that hinge the whole set, which is a different job from a seated twist. For a heavier turn, the Landmine 180's swaps the plate for a barbell anchored at one end: stand wide, hold the bar at shoulder height with straight arms and swing it from side to side, rotating your trunk and hips.

Weighted Russian Twist (Legs Up) FAQ

Can I do the Weighted Russian Twist (Legs Up) alternatives at home?

Yes. The Russian Twist, Kettlebell Pass Between The Legs and Spine Twist all work at home. The Russian Twist and Spine Twist need nothing but floor space, while the Kettlebell Pass Between The Legs needs one kettlebell, which is easy to keep at home.

How do I make a bodyweight swap harder?

Add a weight or add a bigger move. The Kettlebell Pass Between The Legs gets you off the floor into a flat-back hinge and has you pass the bell from hand to hand between your legs, while the Weighted Seated Twist (On Stability Ball) sets you on a ball with a plate or dumbbell held close to your chest as you rotate. Start bodyweight, then move up once the turn feels controlled.

Which alternative asks the least of your hip flexors?

The Assisted Motion Russian Twist turns from a seated, feet-flat position with a medicine ball at your chest, so there is no raised-leg hold and your hip flexors barely get involved. The Spine Twist also keeps your feet flat on the ground while you bring each elbow toward the opposite knee. The Russian Twist still has you lift your feet and balance on your sit bones.

What equipment do these alternatives use?

A mix. The Assisted Motion Russian Twist uses a medicine ball, the Kettlebell Pass Between The Legs uses a kettlebell, the Landmine 180's and Seated Barbell Twist use a barbell, the Cable Seated Twist uses a cable machine, and the Spine Twist needs only your bodyweight.

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