Twisted Leg Raise

Description

How to Do Twisted Leg Raise

1. 1
   Setup

   Lie flat on your back on a mat with your legs extended straight and your hands placed palms down under your glutes for support, or by your sides.

2. 2
   Setup

   Engage your core to press your lower back firmly into the mat, ensuring there is no arch.

3. 3

   Exhale as you slowly raise both legs together towards the ceiling, keeping them as straight as possible until your hips slightly lift off the floor.

4. 4

   At the top of the movement, twist your hips and legs to one side, aiming to bring your feet towards the opposite shoulder.

5. 5

   Inhale as you slowly lower your legs back down with control, untwisting as you descend, stopping just before they touch the floor to maintain tension.

6. 6

   Immediately repeat the movement, twisting to the opposite side on the next repetition.

Tips

• Maintain a slow and controlled tempo throughout the exercise, especially during the eccentric (lowering) phase, to maximize muscle engagement.
• Focus on initiating the movement from your lower abdominal muscles and obliques, rather than relying on hip flexors or momentum.
• Keep your lower back pressed against the mat at all times; if it arches, reduce the range of motion or bend your knees slightly.
• Breathe out as you lift your legs and twist, and breathe in as you slowly lower them, helping to brace your core.

Common Mistakes

• ×Arching the lower back during the leg raise can strain the spine; fix this by actively pressing your lower back into the mat and engaging your core.
• ×Using momentum to swing the legs up reduces core engagement; instead, perform the movement slowly and deliberately, focusing on muscle contraction.
• ×Failing to fully twist the hips and legs limits oblique activation; ensure a distinct rotation at the top of the movement, aiming to bring feet towards the opposite shoulder.