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Twisted Leg Raise (Female)

The same rotational leg raise demonstrated with a female model, training lower abs and obliques through a controlled sideways leg arc.

AbsBodyweightHip flexion with rotation
GoLightWeight mediatwisted-leg-raise-female

Demonstration coming soon

Primary

Rectus abdominisObliques

Secondary

Hip flexorsTransverse abdominis

Equipment

Bodyweight

Pattern

Hip flexion with rotation

Setup

  1. 01Lie flat on your back with legs extended and pressed together.
  2. 02Spread the arms to the sides, palms down, to anchor the shoulders.
  3. 03Set the lower back gently toward the floor.
  4. 04Brace the trunk before the legs leave the ground.

Execution

  1. 01Lift both legs together until they point at the ceiling.
  2. 02Rotate the hips and lower the legs toward one side with control.
  3. 03Pull the legs back up to vertical using the obliques.
  4. 04Lower the legs to just above the floor, then repeat to the other side.

Checkpoints

  • -Shoulders and arms stay glued to the floor through the twist.
  • -The legs move as one unit with minimal knee bend.
  • -Rotation stops the moment control starts to slip.
  • -The pace stays slow and even in both directions.

Common mistakes

  • -Letting gravity drop the legs into the twist.
  • -Lifting the opposite shoulder to chase extra range.
  • -Arching the lower back as the legs travel down.
  • -Alternating sides so fast the obliques never work.

Programming notes

  • -Use 2 to 3 sets of 6 to 10 reps per side.
  • -Bend the knees to 90 degrees to regress while learning the rotation.
  • -Pairs well with anti-rotation holds for a complete oblique session.

Related exercises

Twisted Leg Raise

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Leg Raise

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Band Lying Straight Leg Raise

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Oblique Crunch V. 2

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