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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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