Core · Dumbbell

Dumbbell Military Press Russian Twist with Legs Floor Off

How to do the dumbbell military press russian twist with legs floor off, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Dumbbell
Difficulty: Advanced
Logged as: Weighted reps
Movement: Rotation
Mechanic: Compound

Find more:Abs & Core exercises Dumbbell exercises

How to do it

Sit on the floor holding a dumbbell, lean back slightly, and lift your feet off the ground to balance on your hips. Press the dumbbell overhead, lower it to your chest, then rotate your torso side to side at chest height for a Russian twist. Keep the feet floating the whole time and repeat the press-twist sequence.

1Your core working hard to keep balance with feet off the floor
2Obliques driving the rotation from side to side
3Shoulders pressing the dumbbell straight overhead

Common mistakes

Dropping your feet to the floor between reps
Rounding and collapsing your lower back
Twisting with the arms instead of rotating the torso

Muscles worked

The dumbbell military press russian twist with legs floor off mainly works the obliques, upper abs, lower abs, and hip flexors, with the front delts, triceps, quads, and side delts assisting.

ObliquesPrimary
Upper AbsPrimary
Lower AbsPrimary
Hip FlexorsPrimary
Front DeltsSupport
TricepsSupport
QuadsSupport
Side DeltsSupport
ForearmsMinor
Upper ChestMinor
LatsMinor
Lower BackMinor
Upper TrapsMinor
Mid TrapsMinor
GlutesMinor
HamstringsMinor
Internal RotatorsMinor
Tibialis AnteriorMinor

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Last reviewed June 2026.