Twisted Leg Raise
Twisted Leg Raise Exercise Description
Twisted Leg Raise is a floor-based bodyweight core exercise that pairs a supine leg raise with a small, controlled pelvic rotation to emphasize the obliques while the rectus abdominis stabilizes the trunk. The objective is smooth hip flexion with a posterior pelvic tilt so the abdominal wall—not momentum—drives the motion and the lower back does not arch. The rotational component increases oblique involvement for anti-rotation control while the hip flexors (iliopsoas and rectus femoris) assist as movers. Proper positioning keeps the rib cage down, lumbar spine neutral to lightly posteriorly tilted, and shoulders relaxed against the floor for efficient force transfer. Use a modest range or bend the knees if needed to maintain lumbopelvic control; quality of movement takes priority over leg height or rotation amplitude.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Iliacus, Psoas Major, Rectus Femoris
- Stabilizing Muscles: Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Core
- Body Surface: Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Trunk Lateral Flexors, Trunk Rotators
- Joint Involvement: Multi-joint
- Muscle Location: Deep Side Abs, Side Abs
- Movement Direction: Other
- Muscle Position: Lateral
- Gender: Male
How To Do The Twisted Leg Raise Exercise
‘- Lie supine with arms by your sides, palms down; legs together, knees straight or slightly bent.
– Set the rib cage down and brace the abdominal wall; gently posteriorly tilt the pelvis to bring the low back toward the floor.
– Keep neck neutral and shoulder blades resting on the floor; dorsiflex the ankles.
– Initiate by exhaling and maintaining the brace; lift both legs as a unit.
– As the legs rise, rotate the pelvis and legs a few degrees to the right while keeping both shoulders square to the floor.
– Think “left hip toward left ribcage”; move slowly without swinging.
– Pause briefly; inhale as you lower along the same diagonal, keeping the posterior pelvic tilt and stopping before the low back lifts.
– Return to center.
– Repeat to the left on the next repetition, alternating sides.
– Avoid: arching the lower back, lifting the head/shoulders, using momentum, or twisting from the knees/feet instead of the trunk.
– Options: bend knees to shorten the lever; reduce rotation range; place hands lightly under the pelvis for tactile feedback on tilt.
Twisted Leg Raise Tips
‘- Before lifting, set the rib cage down, brace the abdominal wall, and gently posteriorly tilt the pelvis so the low back moves toward the floor.
– Keep your neck neutral and shoulder blades resting on the floor throughout the movement.
– Lift both legs together as a unit, moving slowly and avoiding any swinging or momentum.
– As the legs rise, rotate the pelvis and legs only a few degrees, keeping both shoulders square to the floor.
– Use the cue “hip toward same-side ribcage” (e.g., left hip toward left ribcage) to guide the rotational component.
– Maintain the posterior pelvic tilt as you lift and lower, avoiding any arching of the lower back.
– Lower the legs along the same diagonal path you used on the way up, and stop before your low back begins to lift.
– Alternate sides each repetition, rotating to the right on one rep and to the left on the next.
– If you struggle to control your pelvis or keep your back from arching, bend your knees or reduce the rotation range.
– Place your hands lightly under your pelvis if you want tactile feedback on your pelvic tilt during the exercise.
Twisted Leg Raise Beginner Introduction
Twisted Leg Raise is a floor-based bodyweight core move that blends a lying leg lift with a gentle turn through the hips. It centers on strong involvement from the abs to steady the torso while the side abs guide the slight twist, with the hip flexors helping raise the legs. The motion stays smooth and deliberate so the midsection, rather than swinging legs, drives the work and the lower back remains supported against the ground.
Throughout the exercise, the chest and shoulders rest calmly on the floor to let force travel efficiently from the core into the legs. The legs move together as a unit, with a modest lift and only a small angle of rotation from one side to the other, training the body’s ability to resist unwanted rolling through the trunk. It can be performed with straighter or slightly bent knees, and the turning range can be kept small, which allows attention to stay on controlled hip movement and steady contact of the low back with the floor.