Twisted Leg Raise

Engage your core and sculpt your waist with the Twisted Leg Raise. This effective bodyweight exercise targets your lower abs and obliques, enhancing core

IntermediateWaist Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Twisted Leg Raise

Compound

Weighted Hanging leg hip raise

Waist · Dumbbell

Advanced

Compound

Seated Leg Raise

Waist · Rectus Abdominis · Body weight

Beginner

Compound

Lying leg hip raise

Waist · Body weight

Intermediate

Isolation

Lying Bent Legs Raise

Waist · Body weight

Beginner

Description

A core exercise that targets your lower abs and obliques. The twisting motion also helps to engage and strengthen your core.

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How to do Twisted Leg Raise

01
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.
02
Setup
Engage your core to press your lower back firmly into the mat, ensuring there is no arch.
03
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.
04
At the top of the movement, twist your hips and legs to one side, aiming to bring your feet towards the opposite shoulder.
05
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.
06
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.

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Questions

Is Twisted Leg Raise good for beginners?

Twisted Leg Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Twisted Leg Raise?

You need Body weight to perform Twisted Leg Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Twisted Leg Raise?

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.

What are common mistakes when doing Twisted Leg Raise?

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.