Twisted Leg Raise
Twisted Leg Raise Exercise Description
The Twisted Leg Raise is a supine core exercise that blends a straight-leg raise with controlled side-to-side lowering. It targets the anterior core—rectus abdominis and deep abdominal stabilizers—while the external and internal obliques work to resist rotation and lateral tilt as the legs move off-center. The hip flexors (iliopsoas and rectus femoris) assist in lifting the legs, while a gentle posterior pelvic tilt helps maintain lumbar contact with the floor. The goal is precise control: keep the rib cage and pelvis aligned, move through a pain-free range, and avoid momentum. Done correctly, it builds anti-rotation control and trunk stability through a slow, deliberate arc rather than fast twisting.
- Muscle Groups: Abs, Core, Waist
- Target Muscles: Rectus Abdominis
- Assisting Muscles: Iliacus, Psoas Major, Rectus Femoris
- Stabilizing Muscles: External Obliques, Internal Obliques, Multifidus, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core, Torso
- Body Surface: Front
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Flexors
- Joint Involvement: Single-joint
- Muscle Location: Stomach
- Movement Direction: Rotational
- Muscle Position: Anterior
- Gender: Female
How To Do The Twisted Leg Raise Exercise
‘- Lie on your back with arms out in a “T,” palms down. Keep your head and neck neutral.
– Brace: exhale gently, draw ribs down, and posteriorly tilt the pelvis so the low back lightly contacts the floor.
– Bring legs together; keep knees straight or softly bent if needed to maintain lumbar contact.
– Lift both legs toward 90 degrees at the hips, only as high as you can keep the brace.
– From the top, slowly lower both legs together toward the right in a smooth arc. Keep shoulders and pelvis level.
– Stop before the opposite shoulder lifts or your low back starts to arch.
– Return to center under control, then repeat to the left.
– Maintain even breathing; avoid holding your breath or swinging the legs.
– Keep the movement small if needed. Bend knees slightly to reduce leverage while preserving form.
Twisted Leg Raise Tips
‘- Lie on your back with arms out in a “T,” palms down, and keep your head and neck neutral.
– Before lifting, gently exhale, draw the ribs down, and posteriorly tilt the pelvis until the low back lightly contacts the floor.
– Keep your legs together and choose straight or softly bent knees based on what lets you maintain lumbar contact.
– Lift the legs only as high toward 90 degrees as you can while keeping the brace and low back contact.
– Lower both legs toward each side in a slow, smooth arc rather than swinging.
– Keep shoulders and pelvis level as the legs move off-center.
– Stop the descent before the opposite shoulder lifts or your low back begins to arch.
– Return to center under control after each side before moving to the other.
– Maintain even breathing throughout; avoid holding your breath.
– If needed, keep the range of motion small and/or bend the knees slightly to reduce leverage while preserving form.
Twisted Leg Raise Beginner Introduction
The Twisted Leg Raise is a lying core movement that combines a straight-leg lift with a gentle sweeping motion from side to side. While the legs travel together, the front of the core and deep stabilizing muscles work hard to steady the middle of the body. The side abs play a major role, as they help the torso resist twisting or tipping when the legs move slightly off-center. Muscles at the front of the hips and thighs assist in raising the legs, while a light tuck of the pelvis encourages the lower back to remain close to the floor.
This exercise centers on smooth, deliberate control rather than speed or big ranges. The ribcage and hips stay quietly aligned as the legs arc toward one side, return through the middle, then move to the other side. The range can stay small, with knees softly bent if that better supports form and comfort. Breathing stays calm and even throughout, so the movement trains not only the abs and side abs, but also overall core stability and coordination.