Should my knees be straight or bent during the W-Raise?

Keeping your legs straight increases the leverage and difficulty. If you find your lower back arching, a slight bend in the knees can help you maintain proper form.

How high should I lift my legs during the middle of the W?

The peak of the 'W' should only be about 12 to 18 inches off the floor. Moving too high shifts the tension away from the obliques and onto the hip flexors.

Where should I feel this exercise the most?

You should feel a deep contraction along the sides of your waist and the lower portion of your abdominal wall.

W-Raise Exercise Guide: Strengthen Your Obliques

Learn how to perform the W-Raise to target your obliques and core. Step-by-step instructions for this effective bodyweight abdominal exercise.

How to Perform

Lie flat on your back on a firm surface with your legs extended and arms laid out at your sides for stability.
Lift both legs together a few inches off the floor while pressing your lower back firmly into the ground.
Trace the shape of a wide letter W in the air by moving your feet in a controlled, fluid arc.
Lower your legs toward one side, bring them back toward the center while lifting slightly, then lower toward the other side.
Maintain a consistent tension in your abdomen throughout the movement without letting your heels touch the floor.
Return to the starting position once the full pattern is complete and repeat for the desired number of repetitions.

Common Mistakes

Arching the lower back off the floor
Using momentum rather than slow, controlled muscle contractions
Holding your breath during the peak of the movement
Resting the feet on the ground between repetitions

Muscles Worked

Primary movers

Obliquus externus abdominis

Stabilizers

Rectus abdominis
Transverse abdominis
Hip flexors

Related Guides

3008 Abdominal Crunch — Core
Ab Roller — Core
Ab wheel — Core

Obliquus externus abdominis · Core