Lying Side to Side Knee

Description

How to do Lying Side to Side Knee

1. 01
   Setup

   Lie on your back with your knees bent, feet flat on the floor, and arms extended out to your sides at shoulder height with palms down.

2. 02
   Setup

   Position your feet hip-width apart, ensuring your lower back maintains a gentle contact with the floor.

3. 03

   Keeping your knees pressed together, slowly lower them to one side, allowing your hips to rotate naturally while keeping your shoulders grounded.

4. 04

   Use your core muscles to gently pull your knees back up to the starting center position.

5. 05

   Continue the movement by lowering your knees to the opposite side, maintaining control and a smooth motion throughout.

Tips

• Keep your shoulders flat on the floor throughout the entire movement to ensure a proper spinal twist and maximize oblique engagement.
• Focus on initiating the movement and returning to the center using your core muscles, rather than relying on momentum.
• Maintain a steady, controlled pace; avoid letting gravity simply drop your knees to the side.
• Breathe rhythmically, exhaling as your knees lower to the side and inhaling as you bring them back to the center.

Common mistakes

• Lifting your shoulders off the floor reduces the intended spinal rotation; focus on keeping both shoulder blades grounded to maximize the stretch and oblique activation.
• Allowing your knees to separate during the movement diminishes core and adductor engagement; keep your knees pressed firmly together to maintain tension and stability.
• Relying on momentum to swing your knees from side to side reduces muscle activation; slow down the movement and use controlled core strength to guide your knees.