PlanWorkouts

Exercise 2801 · REF yT9tk17

Twisted Leg Raise (female) exercise animation

Twisted Leg Raise (female)

Category
Waist
Equipment
Body Weight
Target
Abs

This is the same twisted leg raise pattern, adding rotation to a hanging or lying leg raise to bring the obliques into what would otherwise be a straight hip-flexor and lower-ab movement. The added twist demands more control than a standard raise, since it's easy to let momentum do the rotating instead of the core. Keep the reps slow enough that the movement stays deliberate rather than swinging.

How to Do the Twisted Leg Raise (female)

  1. Lie flat on your back with your legs extended and your arms by your sides.
  2. Bend your knees and lift your legs off the ground, bringing them towards your chest.
  3. As you lift your legs, twist your hips to one side, bringing your knees towards your opposite shoulder.
  4. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
  5. Repeat the movement, this time twisting your hips to the other side.
  6. Continue alternating sides for the desired number of repetitions.

Muscles Worked

The Twisted Leg Raise (female) primarily targets the Abs, with Obliques as the primary synergist muscle group, along with the Hip Flexors.

More Waist Exercises

3/4 Sit-Up 3/4 Sit-Up Body Weight · Abs 45° Side Bend 45° Side Bend Body Weight · Abs Air Bike Air Bike Body Weight · Abs Alternate Heel Touchers Alternate Heel Touchers Body Weight · Abs Arm Slingers Hanging Bent Knee Legs Arm Slingers Hanging Bent Knee Legs Body Weight · Abs Arm Slingers Hanging Straight Legs Arm Slingers Hanging Straight Legs Body Weight · Abs

More Abs Exercises

Arms Overhead Full Sit-Up (male) Arms Overhead Full Sit-Up (male) Body Weight · Abs Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Hanging Knee Raise With Throw Down Assisted Hanging Knee Raise With Throw Down Assisted · Abs Assisted Lying Leg Raise With Lateral Throw Down Assisted Lying Leg Raise With Lateral Throw Down Assisted · Abs Assisted Lying Leg Raise With Throw Down Assisted Lying Leg Raise With Throw Down Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs

Equipment Alternatives

Don't have body weight? These target the same abs with different equipment.

Assisted Hanging Knee Raise Assisted Hanging Knee Raise Assisted · Abs Assisted Motion Russian Twist Assisted Motion Russian Twist Medicine Ball · Abs Band Alternating V-Up Band Alternating V-Up Band · Abs Barbell Press Sit-Up Barbell Press Sit-Up Barbell · Abs

FAQ

What muscles does the Twisted Leg Raise (female) work?
The Twisted Leg Raise (female) primarily targets the abs, with the obliques and hip flexors assisting.
What equipment do I need for the Twisted Leg Raise (female)?
The Twisted Leg Raise (female) is done with no equipment — just body weight.
What's a good alternative to the Twisted Leg Raise (female)?
If you don't have access to the space or setup it needs, the Assisted Hanging Knee Raise targets the same abs using assisted instead.