Core · Dumbbell
Dumbbell Russian Twist with Legs Floor Off
How to do the dumbbell 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
- Intermediate
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Sit on the floor holding a dumbbell at your chest, lean your torso back to about 45 degrees, and lift your feet off the floor so you balance on your hips. Rotate your torso to bring the dumbbell toward one side, then the other, keeping your feet hovering throughout.
- 1Obliques working through every rotation side to side
- 2Deep core tension holding your feet off the floor
- 3A controlled twist that turns the torso, not just the arms
Common mistakes
- Do not let your feet drop or your back round
- Avoid swinging the weight with momentum, rotate under control
- Do not just move your arms, turn from your trunk
Muscles worked
The dumbbell russian twist with legs floor off mainly works the obliques and lower abs, with the upper abs, hip flexors, and forearms assisting.
- ObliquesPrimary
- Lower AbsPrimary
- Upper AbsSupport
- Hip FlexorsSupport
- ForearmsSupport
- LatsMinor
- Lower BackMinor
- QuadsMinor
- Front DeltsMinor
Kovo programs the dumbbell russian twist with legs floor off for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
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- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.