Bent knee Lying Twist
Strengthen your core and target obliques and glutes with the bent knee lying twist.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
Free · iPhone only · Available on the App Store
Variations of Bent knee Lying Twist
Bent Leg Side Kick (kneeling)
Hips · Gluteus Medius · Body weight
Standing Bent Knee Figure 8
Hips · Adductor Brevis · Body weight
Side Lying Outward Knee Kick
Hips · Gluteus Maximus · Body weight
Lying Bent Knee Figure 8
Hips · Adductor Brevis · Body weight
Description
A core workout where you lie on your back with your arms extended out to the sides, legs lifted and bent at the knee. You then rotate your legs to the left and right.
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How to do Bent knee Lying Twist
- 01Setup
Lie on your back with your arms extended straight out to the sides at shoulder height, palms facing up. Ensure your entire back is pressed into the floor.
- 02Setup
Lift your legs, bending your knees to a 90-degree angle directly over your hips, keeping your feet together. Your shins should be parallel to the floor.
- 03
Inhale deeply, then slowly lower your bent knees to one side, allowing your hips to rotate off the floor. Keep both shoulders firmly pressed into the ground as you twist.
- 04
Exhale as you engage your core and oblique muscles to pull your legs back to the starting position. Focus on using your abdominal strength, not momentum.
- 05
Inhale again and repeat the movement to the opposite side, maintaining the controlled lowering and lifting. Continue alternating sides for the desired duration or repetitions.
Tips
- Keep your shoulders glued to the floor throughout the entire movement to maximize the stretch and engagement in your obliques and lower back.
- Control the descent and ascent of your legs; avoid letting gravity drop your knees too quickly, which reduces muscle activation and can strain your back.
- Breathe rhythmically with the movement, inhaling as your legs lower to the side and exhaling forcefully as you pull them back to the center.
- Maintain a neutral spine by keeping your lower back pressed down as much as possible at the starting position, only allowing it to naturally lift during the twist.
Common mistakes
- Lifting your shoulders off the floor reduces the effectiveness of the exercise on your core; ensure both shoulders remain pressed into the ground throughout the movement.
- Rushing the movement decreases muscle activation and control; perform each twist slowly and with deliberate control to maximize time under tension and core engagement.
- Dropping your legs too far without core control can strain the lower back; only lower your knees as far as you can comfortably maintain abdominal engagement and shoulder contact with the floor.
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Get Ellim — FreeQuestions
What muscles does Bent knee Lying Twist work?
Bent knee Lying Twist primarily targets Gluteus Medius. Secondary muscles include Obliques, Tensor Fasciae Latae.
Is Bent knee Lying Twist good for beginners?
Bent knee Lying Twist is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Bent knee Lying Twist?
You need Body weight to perform Bent knee Lying Twist. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Bent knee Lying Twist?
Keep your shoulders glued to the floor throughout the entire movement to maximize the stretch and engagement in your obliques and lower back. Control the descent and ascent of your legs; avoid letting gravity drop your knees too quickly, which reduces muscle activation and can strain your back. Breathe rhythmically with the movement, inhaling as your legs lower to the side and exhaling forcefully as you pull them back to the center. Maintain a neutral spine by keeping your lower back pressed down as much as possible at the starting position, only allowing it to naturally lift during the twist.
What are common mistakes when doing Bent knee Lying Twist?
Lifting your shoulders off the floor reduces the effectiveness of the exercise on your core; ensure both shoulders remain pressed into the ground throughout the movement. Rushing the movement decreases muscle activation and control; perform each twist slowly and with deliberate control to maximize time under tension and core engagement. Dropping your legs too far without core control can strain the lower back; only lower your knees as far as you can comfortably maintain abdominal engagement and shoulder contact with the floor.
Related exercises
Side Lying Scissors
Hips · Gluteus Medius · Body weight
Bent Knee Back to Side Kick
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Lying Cross Over Knee Pull Down Stretch
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Straight Leg Outer Hip Abductor
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Dumbbell Complex Push-up Row Clean and Press
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Dumbbell Renegade Row to Squat
Back · Hips · Dumbbell
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Free · iPhone only · Available on the App Store