Twisted Leg Raise
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Waist
- Type
- Strength
The Twisted Leg Raise is a bodyweight core exercise performed lying on your back, in which you raise your legs and add a lateral rotation at the top to engage the obliques alongside the rectus abdominis. It trains anti-rotation control and lateral core strength with no equipment required, making it a practical addition to any abdominal routine.
How to do the Twisted Leg Raise
- 1Lie flat on your back on a mat with your legs straight and your arms extended along your sides, palms pressing lightly into the floor for support.
- 2Brace your core and press your lower back into the mat before you move your legs.
- 3Keeping your legs together and straight, raise them toward the ceiling until they are perpendicular to the floor.
- 4At the top, rotate your hips slightly to one side so your feet shift a few inches in that direction, feeling the obliques engage.
- 5Return your hips to center and lower your legs slowly back toward the mat, stopping just before they touch to maintain tension.
- 6Raise your legs again, this time rotating to the opposite side at the top.
- 7Continue alternating sides for the target number of repetitions, keeping the movement controlled throughout.
Form tips
- Keep your lower back pressed firmly into the mat on every rep — if it lifts off, reduce your range of motion until your core is strong enough to control it.
- Move slowly on the way down; the eccentric phase is where most of the core work happens.
- Exhale as you raise and rotate your legs; inhale as you lower them.
- Keep your neck relaxed and your head on the mat — avoid pulling your chin to your chest.
Common mistakes
- Letting the lower back arch off the mat, which transfers load from the abs to the hip flexors and can strain the lumbar spine.
- Using momentum to swing the legs up instead of lifting with the abs, which reduces time under tension and makes the exercise less effective.
- Dropping the legs too quickly on the descent, losing the eccentric stimulus that builds oblique strength.
- Holding the breath throughout the set, which increases intra-abdominal pressure and fatigues the core faster than necessary.
- Making the rotation too large — an exaggerated twist forces the lower back to compensate rather than keeping the work in the obliques.
Frequently asked questions
What muscles does the Twisted Leg Raise work?
The primary targets are the obliques (internal and external) and the rectus abdominis. The hip flexors and transverse abdominis assist in stabilizing the pelvis throughout the movement.
How is the Twisted Leg Raise different from a regular leg raise?
A standard leg raise works the rectus abdominis and hip flexors in a straight plane. Adding the twist at the top shifts significant work onto the obliques, making it a more complete waist exercise.
How many reps should I do per set?
For most people, 3 sets of 10–15 reps (counting each side as one rep) is a good starting point. Focus on control over quantity — fewer slow, controlled reps beat many fast, sloppy ones.
Is the Twisted Leg Raise suitable for beginners?
It can be, but beginners should first master the basic lying leg raise with a flat lower back before adding the twist. If your lower back lifts off the mat, reduce the range of motion or build core endurance with planks first.
Can I do this exercise every day?
Core muscles recover faster than larger muscle groups, but daily training can still lead to fatigue. Two to four sessions per week with at least one rest day in between is sufficient for most people to see progress.
