Twisted Leg Raise (female)
intermediate strength exercise · body weight · targets abs
- Body part
- waist
- Primary target
- abs
- Equipment
- body weight
- Difficulty
- intermediate
The twisted leg raise (female-oriented variation) is a lying lower-ab and oblique exercise performed face-up with knees bent. As you lift the legs toward the chest, you rotate them slightly to one side, then alternate. The variation is functionally similar to standard twisted leg raises with subtle adjustments — typically slightly bent knees throughout (rather than straight legs) and a moderate rotation angle that emphasizes the obliques without requiring extreme range. This variation is often included in beginner-to-intermediate ab programs because it's accessible to most fitness levels. The bent-knee position reduces the load compared to straight-leg raises, while the twist still provides oblique work. The result is an exercise that bridges easier reverse crunches and harder full straight-leg twisted leg raises. Like all twisted leg raise variations, the value comes from the combined lower-ab and oblique training in one efficient movement. For trainees who want both areas trained without doing separate exercises, the twisted leg raise provides a useful time-efficient option.
Why train the Twisted Leg Raise (female)?
- Trains lower abs and obliques in one efficient exercise.
- Accessible bent-knee version suitable for most fitness levels.
- Time-saving for shorter workouts.
- Reveals oblique asymmetries between sides.
- Easy on the lower back than full sit-ups.
- Requires no equipment.
How to do the Twisted Leg Raise (female): step by step
- 1Lie flat on your back with your legs extended and your arms by your sides.
- 2Bend your knees and lift your legs off the ground, bringing them towards your chest.
- 3As you lift your legs, twist your hips to one side, bringing your knees towards your opposite shoulder.
- 4Pause for a moment at the top, then slowly lower your legs back down to the starting position.
- 5Repeat the movement, this time twisting your hips to the other side.
- 6Continue alternating sides for the desired number of repetitions.
Muscles worked
Primary
abs
Secondary
obliques, hip flexors
Common mistakes to avoid
Letting the lower back arch off the floor
When the legs lower with rotation, the lower back wants to arch. Press the lower back into the floor throughout the rep — never let it lift away.
Going too fast for control
Speed kills the rotation work. Move slowly: 1-2 seconds up with the twist, brief pause at the top, 2-3 seconds back down.
Twisting only with the legs, not the trunk
The rotation should engage the obliques — feel them contract on the opposite side as the legs twist.
Letting the feet touch the floor between reps
Hover the feet just above the floor between reps to maintain constant tension. Letting the feet rest fully starts each rep cold.
Always favoring one direction
Train both directions equally — twist left, then right, alternating. Asymmetric training widens existing asymmetries.
Easier and harder variations
Easier
Reduce the twist angle. Or perform the bent-knee version with reduced range. Or do separate reverse crunches and Russian twists.
Harder
Straighten the legs throughout (full straight-leg twisted leg raise). Add ankle weights. Or progress to hanging twisted leg raises.
Alternative exercises
Twisted leg raise (straight)
Straight-leg version that's significantly more demanding.
Reverse crunch
Same lower-ab focus without the twist. Easier baseline.
Bicycle crunch
Combines crunch and rotation with leg cycling. Different combined-stimulus pattern.
How to program the Twisted Leg Raise (female) into your training
Twisted leg raises (bent-knee variation) work as accessory or stand-alone core exercise. Sets and reps: 3 sets of 10-15 reps per side with 60-90 seconds rest. Total weekly volume of 60-100 reps per side. In a complete core circuit: 3 rounds of 12 twisted leg raises per side, 30-second front plank, 12 crunches, 30-second side plank per side. Done 2-3 times per week. Daily at moderate volume is fine.
Recovery and frequency
Twisted leg raises at moderate volume have low recovery cost. Combined lower-ab and oblique soreness can occur in early weeks but fades quickly.
Frequently asked questions
How many sets and reps should I do?
3 sets of 10-15 reps per side with 60-90 seconds rest.
How often should I train this exercise?
2-3 times per week as part of a structured program; daily at moderate volume is fine.
What's the difference from the straight-leg twisted leg raise?
This variation typically uses bent knees throughout, reducing the lever arm and load. The straight-leg version is significantly more demanding.
Will twisted leg raises give me visible obliques?
They build the obliques, but visible muscle requires low body fat.
Should I count one rep as both sides or each side separately?
Each side separately.
Why is this version labeled 'female'?
The labeling is a marketing convention — the exercise is appropriate for any gender. Don't read significance into the labels; pick the variation difficulty that matches your fitness level.
Useful tools for this exercise
Build a workout with the Twisted Leg Raise (female)
Puna gives you guided bodyweight workouts you can do anywhere — no equipment, no gym, just structured progressions that build real strength.
