Core
W-Raise
A precise bodyweight movement designed to isolate the obliques and improve lateral core stability.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.