Alternate Leg Lift Twist

Muscles worked

Setup

1. Lie flat on your back on a mat with your legs fully extended and feet together.
2. Place your fingertips lightly behind your ears with elbows pointed out to the sides.
3. Engage your core by pulling your navel toward your spine to press your lower back firmly into the floor.

How to do it

1. Simultaneously lift one leg straight up toward the ceiling while rotating your torso to bring the opposite elbow toward that knee.
2. Exhale forcefully at the top of the movement, squeezing your obliques and abs.
3. Inhale as you lower your leg and upper body back to the starting position with control.
4. Immediately repeat the movement on the opposite side, alternating legs for the duration of the set.

Form checklist

• Keep your lower back glued to the floor throughout the entire movement.
• Rotate from the mid-back rather than just pulling on your neck with your hands.
• Keep the lifting leg as straight as possible to fully engage the quadriceps.
• Ensure the stationary leg remains hovering or lightly touching the floor without arching your back.

Pro tips

• Think about bringing your shoulder toward the opposite hip rather than just your elbow to ensure full trunk rotation.
• Pause for one second at the peak of the contraction to maximize muscle fiber recruitment in the obliques.

Make it harder

• Keep both feet hovering 2-3 inches off the ground throughout the entire set to maintain constant tension on the lower abs.
• Slow the eccentric lowering phase to a 3-count to increase the challenge to your deep core stabilizers.

Frequently asked

What muscles does the alternate leg lift twist work?

The alternate leg lift twist primarily targets the abs, obliques, and quadriceps, and also works the glutes and hip flexors as secondary muscles.

What equipment do you need for the alternate leg lift twist?

The alternate leg lift twist requires no equipment — just your body weight.

Is the alternate leg lift twist good for beginners?

The alternate leg lift twist is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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