Exercise guide · Intermediate · Compound

Twisted Leg Raise (Female): How to Do It & Muscles Worked

The twisted leg raise (female) is an abdominal exercise that targets the abs, obliques, and hip flexors. It involves lying on your back, lifting your legs, and twisting your hips to engage the core muscles more dynamically.

Primary muscles
Abs
Secondary muscles
Quads , Obliques
Equipment
Body Weight
Level · type
Intermediate · Compound
Demonstration of the twisted leg raise (female)
Front view: muscles worked by the twisted leg raise (female). Primary: abs. Secondary: quads and obliques.
Back view: muscles worked by the twisted leg raise (female). Primary: abs. Secondary: quads and obliques.
Primary Secondary

How to do the twisted leg raise (female)

  1. Step 1: Lie flat on your back with your legs extended and your arms by your sides.
  2. Step 2: Bend your knees and lift your legs off the ground, bringing them towards your chest.
  3. Step 3: As you lift your legs, twist your hips to one side, bringing your knees towards your opposite shoulder.
  4. Step 4: Pause for a moment at the top, then slowly lower your legs back down to the starting position.
  5. Step 5: Repeat the movement, this time twisting your hips to the other side.
  6. Step 6: Continue alternating sides for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the twisted leg raise (female) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Twisted Leg Raise (Female) alternatives

More exercises that train the abs as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.