Twisted Leg Raise

Setup

1. 01Lie flat on your back with legs extended and together.
2. 02Place the arms out to the sides, palms down, for stability.
3. 03Press the lower back gently toward the floor.
4. 04Point the toes and brace the trunk.

Execution

1. 01Raise both legs together until they are vertical over the hips.
2. 02Rotate the legs and hips to lower them toward one side under control.
3. 03Stop before the shoulders lift, then bring the legs back to vertical.
4. 04Lower the legs to the floor, then repeat rotating to the other side.

Checkpoints

• -Both shoulders stay pinned to the floor during the twist.
• -Legs stay together and knees stay near-straight.
• -The rotation range stays inside what the trunk can control.
• -The lower back does not slam into an arch as the legs lower.

Common mistakes

• -Dropping the legs sideways and catching them with momentum.
• -Letting the opposite shoulder peel off the floor.
• -Bending the knees more and more as fatigue builds.
• -Rushing the return to vertical instead of pulling with the obliques.