The twisted leg raise is a bodyweight exercise targeting the abdominal muscles, with an emphasis on the obliques and hip flexors. It involves lifting the legs while twisting the hips to engage the core from different angles.
Quick Facts
How to Do Twisted Leg Raise
Follow these step-by-step instructions to perform Twisted Leg Raise with proper form and technique.
- Lie flat on your back with your legs extended and your arms by your sides.
- Place your hands under your glutes for support.
- Engage your abs and lift both legs off the ground, keeping them straight.
- As you lift your legs, twist your hips to one side, bringing your legs towards your opposite shoulder.
- Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- Repeat the movement, this time twisting your hips to the other side.
- Continue alternating sides for the desired number of repetitions.
Muscles Worked
Understanding which muscles Twisted Leg Raise targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Twisted Leg Raise
Incorporating Twisted Leg Raise into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Abs Development: Twisted Leg Raise directly targets and strengthens the Abs, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Obliques and Hip Flexors, providing additional training stimulus without extra exercises.
- Convenience and Accessibility: This exercise requires no equipment, making it perfect for home workouts, travel, or when gym access is limited.
- Functional Strength: Strength exercises like Twisted Leg Raise build real-world strength that transfers to daily activities and athletic performance.
Safety Tips and Precautions
Performing Twisted Leg Raise safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Twisted Leg Raise, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Abs and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Progress Gradually: Master easier progressions before attempting advanced variations. Ensure your supporting surface is stable.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Abs typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Twisted Leg Raise, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.