Twisted Leg Raise
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Waist
- Type
- Strength
The twisted leg raise is a bodyweight core exercise that targets the obliques and waist by combining a leg raise with a rotational twist at the top. Performed lying on your back, it challenges both the deep core stabilizers and the lateral abdominals, making it a useful addition to any waist-focused strength routine.
How to do the Twisted Leg Raise
- 1Lie flat on your back on a mat with your legs extended and your arms either pressed lightly against the floor at your sides or placed beneath your lower back for support.
- 2Engage your core by drawing your navel gently toward your spine, and press your lower back firmly into the mat.
- 3Keeping your legs straight and together, raise them toward the ceiling until they form roughly a 90-degree angle with the floor.
- 4At the top of the raise, rotate both legs together to one side, lowering them slightly so your feet point toward the left or right while your hips follow the movement.
- 5Pause briefly, feeling the stretch and contraction along the side of your waist and obliques.
- 6Rotate your legs back through center and up to the vertical position.
- 7Rotate to the opposite side in the same controlled manner, then return to center.
- 8Lower your legs back toward the floor with control, stopping just before they touch down to keep tension on the core.
- 9That is one full repetition. Continue for the desired number of reps, alternating sides each rep.
Form tips
- Move slowly and with intention — the rotation is where the oblique engagement happens, so rushing through it reduces the benefit.
- Keep both shoulders flat against the mat during the twist; if a shoulder lifts, reduce your range of rotation.
- Breathe out as you raise and rotate, and breathe in as you lower back to center.
- If your lower back arches off the mat during the movement, bend your knees slightly to reduce the lever arm until your core is strong enough to handle straight legs.
- Focus on leading the rotation from your waist rather than swinging from your hips or legs.
Common mistakes
- Letting the lower back arch off the mat, which transfers load from the core to the lumbar spine and increases injury risk.
- Using momentum to swing the legs rather than controlling the movement, which bypasses the core muscles you are trying to train.
- Rotating too far to each side without the core strength to control it, causing the hips to roll fully and the lower back to compensate.
- Holding your breath throughout the set, which increases intra-abdominal pressure and reduces stability.
- Dropping the legs too quickly on the way down, losing the eccentric tension that makes the exercise effective.
Frequently asked questions
What muscles does the twisted leg raise work?
The twisted leg raise primarily works the obliques and the broader waist musculature. The rotational component targets the internal and external obliques, while the leg raise portion engages the deep core stabilizers and hip flexors.
How is the twisted leg raise different from a regular leg raise?
A standard leg raise moves the legs straight up and down, emphasizing the front of the core. The twisted leg raise adds a rotational component at the top, shifting more of the work onto the obliques and the sides of the waist.
Can beginners do the twisted leg raise?
Yes, but it helps to build a base of core strength first. Beginners can make it easier by bending the knees slightly throughout the movement and reducing the range of rotation until they develop enough control to keep the lower back pressed into the mat.
How many reps should I do?
A typical range is 10 to 15 repetitions per side, or 10 to 20 full reps alternating sides each time. Focus on control over quantity — a slower, controlled set of 10 reps is more effective than 20 rushed ones.
Should I feel this in my lower back?
No. If you feel strain in your lower back, your core is not maintaining proper bracing. Stop, reset, and either bend your knees to reduce the difficulty or shorten your range of motion until your core can support the movement.
