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Last updated February 2, 2026
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abs
Twisted Leg Raise
Hang from the bar. Lift your knees or legs while twisting your hips to one side. This hits the obliques and lower abs simultaneously.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- Low
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
side abs / obliques
Secondary
hip flexors
Equipment & setup
What you need and how to position yourself before starting.
Equipment
pull up bar
Movement pattern
Alternate
Posture
Hanging
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Lie flat on your back on a mat or exercise bench with your legs extended.
- Place your arms at your sides or under your lower back for support.
- Step 2Engage Your Core
- Tighten your abdominal muscles to stabilize your body.
- Ensure your lower back is pressed against the mat to avoid arching.
- Step 3Lift Your Legs
- Slowly lift your legs off the ground, keeping them straight and together.
- Raise your legs until they are perpendicular to the floor.
- Step 4Twist Your Hips
- While your legs are raised, twist your hips to one side, allowing your legs to move in that direction.
- Keep your shoulders flat on the mat and your core engaged.
- Step 5Return to Center
- Return your legs to the starting position, bringing them back to the center.
- Maintain control and avoid swinging your legs.
- Step 6Repeat the Twist
- Twist your hips to the opposite side, repeating the movement.
- Continue alternating sides for the desired number of repetitions.
- Step 7Finish the Exercise
- After completing your reps, slowly lower your legs back to the ground.
- Take a moment to relax and stretch your core before getting up.