Waist Exercise · Body Weight

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Twisted Leg Raise

Adding rotation to a leg raise shifts real work onto the obliques on top of the hip flexors and lower abs a straight leg raise already trains. It's a more advanced version of a standard leg raise — the twisting motion demands more core control to keep from swinging the legs using momentum. Keep the twist coming from the hips, not by yanking the upper body side to side.

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Category

Waist

Equipment

Body Weight

Target

Abs

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Twisted Leg Raise

1. Lie flat on your back with your legs extended and your arms by your sides.
2. Tuck your hands under your glutes for support.
3. Brace your abs and lift both legs off the floor, keeping them straight.
4. As you lift your legs, twist your hips to one side, bringing your legs toward your opposite shoulder.
5. Pause briefly at the top, then slowly lower your legs back down to the starting position.
6. Repeat the movement, this time twisting your hips to the other side.
7. Continue alternating sides for your target number of reps.

Technique & Form Tips

Focus on trunk flexion, rotation, or anti-movement stability as required by your specific variation. Maintain the suggested pelvic and spinal orientation to keep tension focused on the abdominal area throughout each repetition or hold.

Common Mistakes to Avoid

• Copying the wrong trunk action: Follow the demonstrated movement. A held plank, rotation and crunch require different actions rather than the same repeated trunk curl.
• Lower back arching: Keep the spine controlled to prevent the lower back from hyperextending under the load.
• Excessive speed: Perform movements with deliberate control rather than relying on rapid, bouncing motions.

How to Breathe During This Exercise

Maintain a steady breathing rhythm during the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Twisted Leg Raise mainly targets your Abs, with your Obliques helping support the movement, along with your Hip Flexors.

More Waist Exercises

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

More Abs Exercises

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

FAQ

What muscles does the Twisted Leg Raise work?

The Twisted Leg Raise mainly works your abs. It also helps strengthen your obliques and hip flexors. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Twisted Leg Raise?

You do the Twisted Leg Raise with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Twisted Leg Raise?

One mistake to watch for is copying the wrong trunk action: Follow the demonstrated movement. A held plank, rotation and crunch require different actions rather than the same repeated trunk curl.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Twisted Leg Raise?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.

What's a good alternative to the Twisted Leg Raise?

The Assisted Hanging Knee Raise trains your abs with assisted and a similar movement pattern. Review its form guide before substituting it, since setup and range of motion can differ.