Twisted Leg Raise – Video Exercise Guide & Tips

Twisted Leg Raise - Video Exercise Guide & Tips

Are you looking for a challenging exercise to strengthen your core? Look no further than the twisted leg raise!

Watch This Exercise Video

In this video exercise guide, we'll show you the proper form and technique to maximize your results. We'll also provide tips to avoid common mistakes and offer modifications and progressions to suit your fitness level.

Get ready to incorporate the twisted leg raise into your workout routine and take your core strength to the next level!

Key Takeaways

  • Twisted Leg Raise targets the obliques and lower abs, strengthening the core muscles.
  • It improves balance, stability, and overall body coordination.
  • The exercise can be done anywhere with minimal equipment.
  • Proper form and technique, such as engaging the core and avoiding neck strain, are crucial.

Benefits of the Twisted Leg Raise

The Twisted Leg Raise offers a range of benefits for your core muscles. This exercise primarily targets the obliques, which are the muscles on the sides of your abdomen. By twisting your legs while raising them, you engage these muscles and work on strengthening and toning them. Additionally, the Twisted Leg Raise also engages the rectus abdominis, which is the main muscle responsible for providing stability and support to your core.

To increase the intensity of the Twisted Leg Raise, you can try a few variations. First, you can add ankle weights or hold a dumbbell between your feet to add resistance. This will make the exercise more challenging and help you build even more strength in your core muscles. Another option is to slow down the movement and focus on controlling the twist and raise of your legs. This will require more stability and control, increasing the difficulty of the exercise. Lastly, you can try performing the exercise on an unstable surface, such as a stability ball, to further engage your core muscles and improve balance.

Incorporating the Twisted Leg Raise into your workout routine can help you develop a strong and stable core while targeting your obliques and rectus abdominis. Remember to always maintain proper form and listen to your body to prevent any injuries.

Proper Form and Technique for the Twisted Leg Raise

To perform the Twisted Leg Raise with proper form and technique, start by lying on your back. Follow these steps to ensure you're executing the exercise correctly:

  1. Bend your knees and place your feet flat on the ground, hip-width apart.
  2. Place your hands behind your head, interlacing your fingers.
  3. Engage your core muscles by drawing your belly button towards your spine.
  4. Lift both legs off the ground, keeping them together and straight.
  5. As you raise your legs, twist your torso to the right, bringing your left elbow towards your right knee.
  6. Lower your legs and torso back to the starting position.
  7. Repeat the movement, this time twisting to the left and bringing your right elbow towards your left knee.
  8. Continue alternating sides for the desired number of repetitions.

Twisted Leg Raise Variations:

  1. Weighted Twisted Leg Raise: Hold a dumbbell or medicine ball between your feet for added resistance.
  2. Decline Twisted Leg Raise: Perform the exercise on a decline bench to increase the challenge.
  3. Hanging Twisted Leg Raise: Hang from a pull-up bar and perform the exercise with your legs straight, twisting your torso as you raise your legs.

Advanced Twisted Leg Raise Techniques:

  1. Tempo Variation: Slow down the movement, focusing on control and engaging your muscles throughout the entire range of motion.
  2. Single Leg Twisted Leg Raise: Lift one leg off the ground while keeping the other leg straight. Alternate legs for each repetition.
  3. Twisted Leg Raise with Knee Tuck: After twisting your torso, bring both knees towards your chest before lowering your legs back down.

Remember to listen to your body and start with the basic version of the exercise before progressing to more advanced variations.

Common Mistakes to Avoid While Performing the Twisted Leg Raise

Avoid these common mistakes when performing the Twisted Leg Raise to ensure proper form and maximize results.

  • One common mistake is allowing momentum to take over. Remember to control the movement and use your core muscles to lift your legs, rather than swinging them up with momentum.
  • Another mistake isn't maintaining proper alignment. Keep your back flat against the ground and engage your core throughout the exercise. Avoid arching your back or letting your lower back lift off the ground.
  • It's also important to avoid straining your neck. Keep your neck relaxed and in a neutral position throughout the exercise.
  • Lastly, be cautious of lifting your legs too high. While it may feel like you're getting a greater range of motion, lifting your legs too high can put unnecessary strain on your lower back. Instead, focus on lifting your legs to a comfortable height while maintaining proper form.

By avoiding these common mistakes, you can perform the Twisted Leg Raise with proper technique and maximize its effectiveness.

Now, let's explore some modifications and progressions for the Twisted Leg Raise to continue challenging yourself and progressing in your fitness journey.

Modifications and Progressions for the Twisted Leg Raise

To challenge yourself and progress in your fitness journey, you can modify and progress the Twisted Leg Raise by incorporating variations and increased difficulty levels. Here are some modified and advanced variations you can try:

  1. Single Leg Twisted Leg Raise: Lift one leg off the ground while performing the twisted leg raise. This increases the workload on your core muscles and improves balance.
  2. Weighted Twisted Leg Raise: Hold a dumbbell or medicine ball between your feet while performing the exercise. This adds resistance and increases the intensity of the exercise, challenging your core muscles even more.
  3. Hanging Twisted Leg Raise: Hang from a pull-up bar or use a captain's chair to perform the twisted leg raise. This variation engages your upper body muscles, particularly your shoulders and back, in addition to your core muscles.

Incorporating these modified variations and advanced variations into your routine won't only keep your workouts fresh and exciting but also help you progress towards your fitness goals. Remember to start with the modified variations and gradually increase the difficulty level as you become stronger and more proficient in the exercise.

Tips for Incorporating the Twisted Leg Raise Into Your Workout Routine

To incorporate the Twisted Leg Raise into your workout routine, consider these tips for optimal results.

The Twisted Leg Raise is a great exercise for targeting your core and building strength in your abs and obliques. To incorporate it into your core workouts, start by including it in your regular routine two to three times per week. Begin with a few sets of 10-12 reps and gradually increase the number of sets and reps as you get stronger. Remember to engage your core muscles throughout the exercise and maintain proper form.

There are also variations of the Twisted Leg Raise that you can incorporate into your workouts to add variety and challenge. One variation is the Twisted Knee Raise, where instead of raising both legs, you raise one leg at a time while twisting your torso. Another variation is the Bicycle Twist, where you lie on your back and bring your opposite elbow to your opposite knee while extending the other leg. These variations target different muscles and can help to further strengthen your core.

Incorporating the Twisted Leg Raise into your core workouts can help you achieve a stronger and more defined midsection. Remember to start slowly and gradually increase the intensity as you progress. With consistency and proper form, you'll soon see the benefits of this effective exercise.

Frequently Asked Questions

How Many Calories Does the Twisted Leg Raise Burn?

The twisted leg raise is a great exercise for toning your abs and improving flexibility.

When it comes to burning calories, it's important to note that the number of calories burned during any exercise can vary depending on factors like your weight and intensity level.

However, exercises that engage multiple muscle groups, like the twisted leg raise, are generally more effective at burning calories.

Can the Twisted Leg Raise Help Improve Flexibility?

The twisted leg raise exercise can indeed help improve your flexibility. By engaging your core and lower body muscles, this exercise targets your hip flexors, glutes, and obliques, which are all crucial for enhancing mobility.

The twisting motion involved in this exercise helps to stretch and strengthen these muscles, leading to increased flexibility over time. Adding the twisted leg raise to your routine can provide numerous benefits for your overall fitness and flexibility goals.

Is the Twisted Leg Raise Suitable for Beginners?

The twisted leg raise exercise can be a suitable option for beginners who are looking to improve their core strength and flexibility. By incorporating modifications and progressions, you can gradually increase the intensity of the exercise as you gain more strength and stability.

It's important to start with proper form and technique to avoid any strain or injury. With consistent practice and guidance, beginners can gradually build up their strength and flexibility with the twisted leg raise.

How Often Should I Perform the Twisted Leg Raise for Optimal Results?

To achieve the best results and optimal performance with the twisted leg raise, it's important to consider the frequency of this exercise. By incorporating the twisted leg raise into your workout routine a few times a week, you can effectively target and strengthen your core muscles.

However, it's essential to listen to your body and avoid overtraining. Following frequency tips and allowing for rest and recovery will help you maximize the benefits of this exercise.

Can the Twisted Leg Raise Target Specific Muscles in the Legs and Core?

Yes, the twisted leg raise can target specific muscles in your legs and core. By engaging your abdominal muscles, hip flexors, and quadriceps, this exercise helps to strengthen and tone those specific areas.

Additionally, there are variations of the twisted leg raise that can further activate different muscles. Incorporating these variations into your workout routine can provide you with a well-rounded leg and core workout.


The twisted leg raise is a beneficial exercise for strengthening the core and improving stability. By following proper form and technique, you can maximize the effectiveness of this exercise and avoid common mistakes.

Modifications and progressions can be made to accommodate different fitness levels. Remember to incorporate the twisted leg raise into your workout routine to challenge your muscles and enhance your overall fitness.

workout guru author


Serg Bayracny

Years ago, the spark of my life’s passion ignited in my mind the moment I stepped into the local gym for the first time. The inaugural bead of perspiration, the initial endeavor, the very first surge of endorphins, and a sense of pride that washed over me post-workout marked the beginning of my deep-seated interest in strength sports, fitness, and sports nutrition. This very curiosity blossomed rapidly into a profound fascination, propelling me to earn a Master’s degree in Physical Education from the Academy of Physical Education in Krakow, followed by a Sports Manager diploma from the Jagiellonian University. My journey of growth led me to gain more specialized qualifications, such as being a certified personal trainer with a focus on sports dietetics, a lifeguard, and an instructor for wellness and corrective gymnastics. Theoretical knowledge paired seamlessly with practical experience, reinforcing my belief that the transformation of individuals under my guidance was also a reflection of my personal growth. This belief holds true even today. Each day, I strive to push the boundaries and explore new realms. These realms gently elevate me to greater heights. The unique combination of passion for my field and the continuous quest for growth fuels my drive to break new ground.

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