Stability Ball Russian Twists
Russian twist on a stability ball with weight overhead — combined rotational trunk work with bridge demand.
Level: Intermediate
Primary: Abs
Movement: Isolation
Tags: Balance / Stability Rotational
Type: Light Activity
Equipment: Stability Ball
Sports: Baseball Cricket Golf Hockey Lacrosse Tennis
Target muscles
The obliques drive the rotation. The deep core stabilizes against the rolling ball. The glutes and hamstrings hold the bridge.
How to perform
Setup
Sit on the ball and walk forward until the upper back is on the ball in a bridge. Hold a weight above the chest.
Execution
Rotate the torso to one side, then to the other in a controlled twisting motion. Keep the hips raised and level.
Common mistakes
- Hips dropping.
- Letting the ball roll.
- Going too heavy.
- Rushing the rotation.
- Cutting the range.
Progressions and regressions
Regress to floor Russian twists. To progress, increase weight.
Programming notes
Rotational trunk work. 3 sets of 12-15 total, twice a week.
