Balance Trainer Russian Twist
The Balance Trainer Russian Twist is an intermediate core exercise that challenges rotational strength and stability by performing torso twists on an unstable surface. This movement targets the obliques and deep abdominal muscles while improving total body balance and coordination.
Since balance training relies heavily on neural drive, the AI analyzes your daily HRV and sleep data to determine if your central nervous system is fatigued, which can compromise stability. The app tracks your RPE and rep consistency to gauge core failure, ensuring you stop before your form degrades—critical for protecting the lower back during rotational movements. If you have a history of lumbar pain, the AI can recognize this pattern and suggest more stable anti-rotation alternatives like the Pallof press.
Form Cues
- Sit centered on the dome with your feet lifted to form a V-shape.
- Rotate your shoulders and chest to the side, not just your arms.
- Follow your hands with your eyes to ensure full spinal rotation.
- Keep your spine long and chest lifted throughout the set.
- Exhale forcefully as you twist to the side to deepen core engagement.
- Don't round your lower back or slouch your shoulders forward.
- Don't simply wave your arms side to side without rotating the torso.
- Don't allow your legs to swing wildly to counterbalance the movement.
- Don't use momentum to bounce from side to side.
- Don't hold your breath while twisting.
Common Mistakes
- Rounding the lumbar spine
- Moving arms without rotating the torso
- Relying on momentum instead of control
- Excessive leg swinging
- Chin jutting forward
Muscles Worked
This exercise primarily targets the internal and external obliques, which are responsible for rotating the torso and stabilizing the spine. By performing the movement on an unstable surface, you also heavily recruit the rectus abdominis and transverse abdominis to maintain the V-sit position, while the hip flexors work isometrically to keep your legs elevated.
Primary
Secondary
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