Sideways Lifts Vertical Turn (Straight Legs)
Sideways Lifts Vertical Turn (Straight Legs) Exercise Description
Sideways Lifts Vertical Turn (straight legs) is a controlled core exercise performed supine: you raise your straight legs vertically, then lower them side-to-side in an arc while keeping your shoulders anchored. It emphasizes the internal and external obliques, with support from the rectus abdominis and transverse abdominis for abdominal bracing and to limit lumbar extension. The long-lever position created by straight knees increases the rotational and anti-extension demand on the trunk, requiring precise pelvic control. Hip flexors assist in maintaining the vertical leg position, while the upper back and shoulder musculature help stabilize the torso through firm floor contact. The goal is smooth, symmetrical motion in a pain-free range, prioritizing trunk stability and controlled hip rotation over momentum.
- Muscle Groups: Abs, Obliques, Waist
- Target Muscles: External Obliques, Internal Obliques
- Assisting Muscles: Rectus Abdominis
- Stabilizing Muscles: Iliacus, Multifidus, Psoas Major, Quadratus Lumborum, 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: Rotational
- Muscle Position: Lateral
- Gender: Female
How To Do The Sideways Lifts Vertical Turn (Straight Legs) Exercise
‘- Lie on your back with arms out in a T at shoulder height, palms down; lightly press forearms and hands into the floor to set your shoulders.
– Bring both legs together, knees straight, toes up; lift legs so ankles stack over hips (about 90° hip flexion).
– Brace: draw ribs down and gently posteriorly tilt the pelvis so the low back stays lightly in contact with the floor; keep a neutral neck and steady gaze upward.
– Inhale to prepare. Keeping legs straight and together, rotate them as one unit toward the right in a slow, controlled arc.
– Allow only as much pelvic rotation as you can manage while both shoulder blades remain anchored; do not let the low back arch.
– Exhale and use the left-side obliques to pull the legs back to vertical; pause briefly to eliminate momentum.
– Repeat toward the left, maintaining the same range and tempo.
– Move smoothly in both directions; keep knees locked, legs together, and toes at the same height throughout.
– Stop each side when you feel the low back start to lift or a shoulder blade begin to peel off the floor.
– Maintain even breathing and control; prioritize quality of movement over how far the legs travel.
Sideways Lifts Vertical Turn (Straight Legs) Tips
‘- Lightly press your forearms and palms into the floor in a T position to set and anchor your shoulders before moving.
– Stack your ankles over your hips with legs together, knees straight, and toes up to keep a consistent long-lever position.
– Draw your ribs down and gently posteriorly tilt the pelvis so your low back stays in light contact with the floor throughout.
– Maintain a neutral neck and steady gaze upward to keep your upper body quiet while the legs move.
– Rotate both legs together as one unit in a slow, controlled arc, keeping the knees locked and toes at the same height.
– Only allow as much pelvic rotation as you can while both shoulder blades stay firmly on the floor and the low back does not arch.
– Exhale and use the obliques on the opposite side of the lowered legs to pull them back to vertical, then pause to eliminate momentum.
– Match the range and tempo to both sides to keep the motion smooth and symmetrical.
– Stop each rep when the low back starts to lift or a shoulder blade begins to peel off the floor, staying within a pain-free range and prioritizing trunk stability over distance.
Sideways Lifts Vertical Turn (Straight Legs) Beginner Introduction
Sideways Lifts Vertical Turn (straight legs) is a floor-based core stability move where the person lies on their back, raises both legs straight up, and slowly sweeps them in an arc from one side to the other. With the legs held far from the body, this position places a strong demand on the mid-section, especially the side abs, while the front abs contribute to bracing so the lower back stays steady against the floor. The hip flexors help hold the legs upright, and the upper back and shoulders press into the ground to steady the torso.
The movement blends controlled rotation of the hips with resistance against unwanted arching through the lower spine. Because the legs move as a single unit, any loss of balance or momentum becomes obvious, which highlights smooth, even motion to each side. The emphasis stays on trunk stability, even breathing, and a comfortable, pain-free range rather than pushing for extreme angles. This makes the exercise a focused way to explore rotational core strength, pelvic control, and symmetrical control from side to side.