Twisted Leg Raise

Muscles worked

Setup

1. Position yourself in the dip station with your forearms on the pads and your back pressed firmly against the backrest.
2. Grip the handles securely and let your legs hang straight down with your feet together.
3. Engage your core and pull your shoulder blades down to create a stable, rigid upper body.

How to do it

1. Exhale as you lift your legs, rotating your hips to one side so your knees or feet move toward the opposite shoulder.
2. Pause for a second at the top of the movement to emphasize the oblique contraction.
3. Inhale as you slowly lower your legs back to the center starting position under full control.
4. Repeat the movement by rotating to the opposite side, alternating for the duration of the set.

Form checklist

• Keep your lower back in contact with the backrest throughout the entire movement.
• Avoid swinging or using momentum to lift your legs.
• Ensure the twist originates from your hips and waist, not just your ankles.
• Keep your neck neutral and avoid shrugging your shoulders toward your ears.

Pro tips

• Think about bringing your hip bone toward your opposite ribcage to maximize the mind-muscle connection with your obliques.
• Maintain a slight bend in the knees if your hamstrings are tight to ensure the tension remains in the abdominals rather than the hip flexors.

Make it harder

• Perform the exercise with completely straight legs to increase the resistance through a longer lever arm.
• Add a 3-second isometric hold at the peak of the twist to increase time under tension.

Frequently asked

What muscles does the twisted leg raise work?

The twisted leg raise primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the twisted leg raise?

The twisted leg raise requires no equipment — just your body weight.

Is the twisted leg raise good for beginners?

The twisted leg raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• 45 Degree Bicycle Twisting CrunchIntermediate · abs and obliques
• 45 Degree Lean Back Alternate Knee RaiseBeginner · abs and obliques
• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals