Twisted Leg Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Abs
Secondary Targets
Execution
Compound
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Twisted Leg Raise is a bodyweight core exercise performed on the floor that primarily targets the abdominal muscles while placing additional emphasis on the obliques through controlled rotational movement. By lifting the legs while keeping them straight and twisting the torso from side to side, the exercise challenges both the strength and stability of the core, encouraging active engagement of the abs to control spinal position and movement. The alternating twist increases unilateral core activation, improves rotational control, and enhances overall abdominal coordination without the need for external resistance.
How to Perform
Position yourself on your back on a flat surface, keeping your body fully extended and your arms stretched out to the sides to help stabilize your torso.
Engage your core and lift both legs together with control, maintaining straight knees and pressing your lower back firmly into the floor.
While raising the legs, rotate your pelvis and torso slightly to one side so the legs angle across the midline rather than moving straight up.
Pause briefly at the top to maintain core tension and prevent momentum.
Lower the legs slowly back toward the floor, returning to a neutral position without letting the lower back arch.
Perform the next repetition by lifting the legs again and rotating to the opposite side.
Continue alternating sides with each repetition while keeping the movement smooth, controlled, and driven by the abdominal and oblique muscles.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your lower back firmly pressed into the floor throughout the movement to maintain constant abdominal tension.
Initiate the lift and rotation from the core rather than using leg momentum.
Move slowly and with control to maximize time under tension for the abs and obliques.
Keep your legs straight and together to increase core demand and reduce compensation.
Control the twist through the torso and pelvis instead of swinging the legs side to side.
Exhale as you lift and twist to improve core engagement and breathing efficiency.
Stop the descent just before your heels touch the floor to maintain continuous tension.
How Not to Perform
Don’t let your lower back arch off the floor during the leg lift.
Don’t use momentum or swing your legs to perform the twist.
Don’t bend your knees; keep legs straight to fully engage the abs.
Don’t pull on your neck or head with your hands.
Don’t rush through the movement; avoid performing reps too quickly.
Don’t allow your arms to lift off the floor; keep them stable for support.
Don’t let your heels touch the floor between reps, which reduces core engagement.
Don’t twist your legs without rotating your torso; the twist should come from the core.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
