Military Press Russian Twist With Legs Floor Off (Dumbbell)

Balance on your glutes with feet off the floor. Twist your torso to the side, then press the weight overhead as you return to center. Control is key.

Quick facts

Primary and secondary muscle groups targeted by this movement.

front shoulders

abs

What you need and how to position yourself before starting.

dumbbell

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Sit on the floor with your legs extended in front of you.
- Hold a dumbbell in each hand at shoulder height, palms facing forward.
Step 2Position Your Legs
- Lift your legs off the floor, keeping them straight and together.
- Engage your core to maintain balance and stability.
Step 3Engage Your Core
- Ensure your core is tight, and your back is straight.
- This will help you maintain proper posture throughout the exercise.
Step 4Perform the Military Press
- Press the dumbbells overhead until your arms are fully extended.
- Keep your elbows slightly in front of your body and avoid arching your back.
Step 5Lower the Dumbbells
- Slowly lower the dumbbells back to shoulder height while maintaining control.
- Ensure that your core remains engaged and your legs stay off the floor.
Step 6Perform the Russian Twist
- Rotate your torso to one side, bringing the dumbbells towards the floor beside you.
- Return to the center and then rotate to the opposite side, keeping your legs elevated.
Step 7Repeat
- Continue alternating sides for the desired number of repetitions.
- Focus on maintaining good form and engaging your core throughout the movement.
Step 8Finish the Exercise
- After completing your reps, carefully lower your legs to the floor.
- Set the dumbbells down safely and take a moment to recover.