Twisted Leg Raise (female)
Twisted Leg Raise (female) trades complexity for bracing strength that carries over, and it fits at the end of any workout.
How to do Twisted Leg Raise (female)
- Lie flat on your back with your legs extended and your arms by your sides.
- Bend your knees and lift your legs off the ground, bringing them towards your chest.
- As you lift your legs, twist your hips to one side, bringing your knees 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 (female) Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Hold the end position for a beat once reps come easily.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Add reps first, then slow the lowering phase.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Change leverage or elevation before you add load.
Common Twisted Leg Raise (female) Mistakes
Adding reps forever instead of making the movement harder
Change leverage, elevation, or tempo once you clear your rep range.
Pulling with the hip flexors while the abs stay slack
Start every rep by flattening the lower back down, then move.
Adding weight faster than technique can absorb it
Hold a weight until every rep looks identical, then move up.
Easier and Harder Than Twisted Leg Raise (female)
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Twisted Leg Raise (female) — Frequently Asked Questions
How do you do the Twisted Leg Raise (female)?
Lie flat on your back with your legs extended and your arms by your sides. Bend your knees and lift your legs off the ground, bringing them towards your chest. As you lift your legs, twist your hips to one side, bringing your knees towards your opposite shoulder. 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 (female) work?
The Twisted Leg Raise (female) 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 (female) should I do?
For muscle growth: 4 sets of 12-18 reps with 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 (female) good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic core patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Twisted Leg Raise (female)?
Try the Weighted Russian Twist (legs Up), Wheel Rollerout or the Roller Reverse Crunch. Each trains the abs with a similar movement pattern, so you can swap based on the equipment you have available.
