Hanging Twisting Leg Raise
The Hanging Twisting Leg Raise primarily works the External Obliques, with secondary activation of the Adductor Brevis, Adductor Longus, Iliopsoas, Pectineus, Sartorius, Tensor Fasciae Latae and stabilizer support from the Rectus Abdominis, Rectus Femoris. It is a bodyweight isolation exercise at intermediate difficulty.
The Hanging Twisting Leg Raise is an intermediate isolation exercise requiring no equipment, following a flexion movement pattern. It primarily targets the External Obliques, with secondary engagement of the Adductor Brevis, Adductor Longus, Iliopsoas, Pectineus, Sartorius, Tensor Fasciae Latae. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
A bodyweight isolation pull exercise targeting the External Obliques.
| Equipment | Bodyweight |
|---|---|
| Difficulty | Intermediate |
| Type | Isolation |
| Movement | Flexion |
| Force | Pull |
| Laterality | Bilateral |
| Primary | External Obliques |
| Secondary | Adductor Brevis, Adductor Longus, Iliopsoas, Pectineus, Sartorius, Tensor Fasciae Latae |
Muscles Worked
The External Obliques is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Adductor Brevis, Adductor Longus, Iliopsoas, Pectineus, Sartorius, and Tensor Fasciae Latae act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis, Rectus Femoris act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle External Obliques (core)
Secondary Muscles
- Secondary Muscle Adductor Brevis (adductors)
- Secondary Muscle Adductor Longus (adductors)
- Secondary Muscle Iliopsoas (hip_flexors)
- Secondary Muscle Pectineus (adductors)
- Secondary Muscle Sartorius (hip_flexors)
- Secondary Muscle Tensor Fasciae Latae (hip_flexors)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Rectus Femoris (quadriceps)
How to Perform
Preparation
- Grasp and hang from high bar with shoulder width or slightly wider overhand grip.
Execution
- Raise legs to one side by flexing hips and knees until hips are completely flexed or knees are well above hips.
- Return until hips and knees are extended downward.
- Raise legs to opposite side in same manner.
- Continue by bending and lifting legs, alternating between sides.
Comments
- Obliques are largely exercised isometrically with relatively little movement.
- Obliques and Rectus Abdominis onlycontract dynamicallyif actual waist flexion occurs.
- With no waist flexion, Rectus Abdominis and External Oblique will only act to stabilize pelvis and waist during hip flexion.
- Conversely, rotation of spine occurs perpendicular to line force (ie: gravity).
- It may be necessary to completely flex hips before waist flexion is possible, as inLeg-hip Raisewhere knees travel to height of shoulders.
- Also known as Hanging Twisting Knee Raise.
- Exercise can be performed withab straps.
- Also seeSpot Reduction MythandLower Ab Myth.
Tips & Common Mistakes
- Control the eccentric phase — the lowering portion drives significant muscle development.
- Avoid momentum; focus on feeling the target muscle work through the full range.
- Full range at both ends maximizes stretch at the bottom and contraction at the top.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (External Obliques) and can be substituted based on your equipment or variation preferences.
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