IsolationMachine
Twisted Leg Raise
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
Strength
Max Power
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 15–20 reps (30–50% 1RM, RPE 5–7)
📋How to Perform
- Lie on your back on a mat with arms extended out to sides for stability
- Keep your legs together and lift them slightly off the ground
- Engage your core and press lower back into the mat
- Raise your legs up while simultaneously twisting hips to one side
- Continue until legs are perpendicular to floor or slightly past
- Squeeze your abs and obliques hard at the top for 1 second
- Slowly lower legs back down with a twist to the opposite side
- Alternate twisting direction with each rep - control the movement throughout
💡Coaching Cues
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Combine the raising motion with rotation - it is a twisting movement, not just side to side
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Never let your feet touch the floor when lowering - this maintains constant muscle tension
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Keep your lower back pressed flat against the floor - no arching which can strain your spine
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Control both the raising and lowering phases with deliberate muscle contraction
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Engage your obliques throughout the entire movement - feel the sides of your abs working
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Maintain smooth, alternating motion from side to side without pausing
⚠️Common Mistakes
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