Male model ex_VUMAIL

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Waist · Dumbbell

Dumbbell Straight Leg Russian Twist

intermediatestrength

Dumbbell Straight Leg Russian Twist is an intermediate isolation strength exercise that works the abs (waist), with the hip flexors and shoulders assisting. It needs a dumbbell. A typical prescription is 3 sets of 10-15 reps, and it burns about 5.5 calories per minute.

Target: Abs
Body part: Waist
Equipment: Dumbbell
Category: Strength
Mechanic: Isolation
Force: Push
Sets × reps: 3 × 10-15
Calories / min: ≈ 5.5 kcal

Primary muscles

Core · Rectus Abdominis, Obliques

Secondary muscles

Hip Flexors · Iliopsoas
Shoulders · Deltoids

How to do Dumbbell Straight Leg Russian Twist

Sit on the floor with your legs extended straight just off the floor, and hold a dumbbell with both hands close to your chest. Lean back slightly to engage your core, keeping your back straight.
Rotate your torso to the right, moving the dumbbell towards the floor beside your right hip while keeping your legs extended just off the floor.
Rotate your torso back to the center, bringing the dumbbell back to center.
Continue rotating your torso to the left, moving the dumbbell towards the floor beside your left hip. Return to the center. Repeat for the desired number of repetitions, alternating sides.

Form tips

Avoid leaning back too far to prevent strain on your lower back.
Exhale as you twist to each side and inhale as you return to the center.
Keep your legs extended and together to maintain stability.

Dumbbell Straight Leg Russian Twist alternatives

Russian Twist With Medicine Ball

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Russian Twist

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Plate Russian Twist

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Landmine Russian Twist

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Dumbbell Straight Leg Russian Twist FAQ

What muscles does Dumbbell Straight Leg Russian Twist work?

Dumbbell Straight Leg Russian Twist mainly works the abs in the waist (Rectus Abdominis and Obliques). The hip flexors and shoulders work as secondary muscles.

What equipment do you need for Dumbbell Straight Leg Russian Twist?

You need a dumbbell.

How many sets and reps of Dumbbell Straight Leg Russian Twist should I do?

Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Dumbbell Straight Leg Russian Twist good for beginners?

It's rated intermediate. Beginners can work up to it once they control simpler waist exercises.

How many calories does Dumbbell Straight Leg Russian Twist burn?

About 5.5 calories per minute for a person of around 70 kg, based on a MET value of 4.5. Ten minutes of work is roughly 55 calories; heavier people burn more.

What is a good alternative to Dumbbell Straight Leg Russian Twist?

Other exercises for the abs include Russian Twist With Medicine Ball, Russian Twist, Plate Russian Twist and Landmine Russian Twist.

For developers

Use Dumbbell Straight Leg Russian Twist in your app

Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_VUMAIL" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_VUMAIL",
  "name": "Dumbbell Straight Leg Russian Twist",
  "model": "male",
  "target": "Abs",
  "equipment": "Dumbbell",
  "media": {
    "mp4": "https://…/ex_VUMAIL/mp4-720.mp4?…",
    "poster": "https://…/ex_VUMAIL/poster.jpg?…"
  }
}