Twisted Leg Raise
The point of Twisted Leg Raise is a trunk that resists rather than folds; pure bodyweight leverage is how it gets there.
How to do Twisted Leg Raise
- 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.
Twisted Leg Raise Sets and Reps by Goal
Strength
5 sets of 4-6 reps at a leverage you can only just control, resting 3 minutes. Hold the end position for a beat once reps come easily.
Hypertrophy
4-5 sets of 15-20 reps with 45-60 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
4 sets of 40 seconds of unbroken work with 30 seconds of rest. Change leverage or elevation before you add load.
Common Twisted Leg Raise Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Holding your breath through the hardest part of the rep
Exhale as you brace so the ribs stay down and pressure stays controlled.
Stacking hard sessions with no lighter week in sight
Plan a reduced-volume week roughly every fourth week.
Easier and Harder Than Twisted Leg Raise
Swap Twisted Leg Raise For
Twisted Leg Raise — Frequently Asked Questions
How do you do the Twisted Leg Raise?
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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Twisted Leg Raise work?
The Twisted Leg Raise primarily targets the abs. It is classified as a core exercise and is performed with your bodyweight only.
How many sets and reps of the Twisted Leg Raise should I do?
For muscle growth: 4-5 sets of 15-20 reps with 45-60 seconds of rest. Add reps first, then slow the lowering phase. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Twisted Leg Raise good for beginners?
Not usually. The Twisted Leg Raise is an advanced movement that assumes existing strength and joint control. Build up through easier core progressions first, then add this once the basics feel comfortable.
What can I do instead of the Twisted Leg Raise?
Try the Assisted Lying Leg Raise With Lateral Throw Down, Prone Twist On Stability Ball or the One Arm Slam (with Medicine Ball). Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
