What muscles do Sideways Lifts Vertical Turn (Straight Legs) work?

This exercise primarily targets the obliques, helping to strengthen and shape the sides of your midsection. It also engages the lower and upper abs, making it an effective core workout for stability and rotational strength.

Do I need any equipment for Sideways Lifts Vertical Turn?

No equipment is required; you perform it using only your body weight. A yoga mat or padded surface can be added for comfort and to protect your lower back.

Is the Sideways Lifts Vertical Turn suitable for beginners?

Yes, beginners can perform a modified version by bending the knees slightly to reduce strain on the lower back and minimize leg weight. Focus on slow, controlled movements rather than speed to ensure proper form.

What are common mistakes to avoid with Sideways Lifts Vertical Turn?

Avoid swinging your legs quickly, which reduces muscle engagement and increases injury risk. Keep your lower back pressed to the floor throughout to protect your spine and prevent excessive arching.

How many sets and reps should I do for Sideways Lifts Vertical Turn?

A good starting point is 3 sets of 10–12 repetitions per side, resting 30–45 seconds between sets. As your core strength improves, you can increase reps or slow the movement for added intensity.

What safety tips should I follow when doing this exercise?

Engage your core before lifting your legs to support your spine and prevent strain. If you feel discomfort in your lower back, reduce the range of motion or bend your knees slightly.

Are there variations of Sideways Lifts Vertical Turn for more challenge?

Yes, you can hold a medicine ball between your feet or perform the movement more slowly to increase resistance and stability demand. Advanced users can also add an isometric hold at each side for extra oblique engagement.

Sideways Lifts Vertical Turn (Straight Legs)

Target Muscles

Primary:

Obliques

Secondary:

Lower Abs

Upper Abs

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Lie flat on your back with arms out to your sides and legs straight, then lift your legs vertically to form a 90-degree angle with your torso. Keeping your core engaged and legs straight, slowly rotate your legs to one side without letting them touch the ground, then return to center and repeat on the other side. Maintain a flat back and controlled movement throughout.

Step-by-Step Instructions

Lie flat on your back on a mat with your arms extended out to your sides for stability, palms facing down.
Keep your legs straight and lift them vertically so they form a 90-degree angle with your torso.
Engage your core muscles and slowly rotate your legs to one side, keeping them straight and controlled.
Stop just before your legs touch the ground, ensuring your core remains engaged and your back stays flat on the mat.
Slowly bring your legs back to the vertical position.
Repeat the movement to the opposite side, maintaining control and proper form throughout.
Continue alternating sides for the desired number of repetitions.

Explore more obliques exercises or bodyweight exercises in our exercise library.

Alternative Exercises

Wipers (Straight Leg)

Obliques

Bodyweight

Bent-Knee Lying Twist

Obliques

Bodyweight

Dumbbell Side Bend

Obliques

Dumbbell

Kettlebell Advanced Windmill

Obliques

Kettlebell

Frequently Asked Questions

What muscles do Sideways Lifts Vertical Turn (Straight Legs) work?: This exercise primarily targets the obliques, helping to strengthen and shape the sides of your midsection. It also engages the lower and upper abs, making it an effective core workout for stability and rotational strength.
Do I need any equipment for Sideways Lifts Vertical Turn?: No equipment is required; you perform it using only your body weight. A yoga mat or padded surface can be added for comfort and to protect your lower back.
Is the Sideways Lifts Vertical Turn suitable for beginners?: Yes, beginners can perform a modified version by bending the knees slightly to reduce strain on the lower back and minimize leg weight. Focus on slow, controlled movements rather than speed to ensure proper form.
What are common mistakes to avoid with Sideways Lifts Vertical Turn?: Avoid swinging your legs quickly, which reduces muscle engagement and increases injury risk. Keep your lower back pressed to the floor throughout to protect your spine and prevent excessive arching.
How many sets and reps should I do for Sideways Lifts Vertical Turn?: A good starting point is 3 sets of 10–12 repetitions per side, resting 30–45 seconds between sets. As your core strength improves, you can increase reps or slow the movement for added intensity.
What safety tips should I follow when doing this exercise?: Engage your core before lifting your legs to support your spine and prevent strain. If you feel discomfort in your lower back, reduce the range of motion or bend your knees slightly.
Are there variations of Sideways Lifts Vertical Turn for more challenge?: Yes, you can hold a medicine ball between your feet or perform the movement more slowly to increase resistance and stability demand. Advanced users can also add an isometric hold at each side for extra oblique engagement.