What muscles does the Bent-Knee Lying Twist work?

The Bent-Knee Lying Twist primarily targets the obliques, which help with trunk rotation and stability. It also engages the lower and upper abdominals as secondary muscles, offering a balanced core workout.

Do I need any equipment for the Bent-Knee Lying Twist?

This exercise is bodyweight-only, meaning you don’t need any equipment at all. A yoga mat or soft surface is recommended for comfort and to protect your lower back.

Is the Bent-Knee Lying Twist suitable for beginners?

Yes, it’s beginner-friendly because it’s low-impact and easy to learn. Beginners should focus on slow, controlled movements and avoid letting their knees drop too quickly to prevent strain.

What are common mistakes to avoid during the Bent-Knee Lying Twist?

Common mistakes include lifting the shoulders off the floor, dropping the knees too fast, and arching the lower back. Keep your shoulders grounded and engage your core throughout to maximize effectiveness and safety.

How many sets and reps should I do for the Bent-Knee Lying Twist?

For general core training, aim for 2–3 sets of 10–15 controlled reps per side. If you’re focusing on mobility or recovery, you can perform the movement slowly for 30–60 seconds per side.

Are there safer ways to perform the Bent-Knee Lying Twist if I have lower back pain?

If you have lower back discomfort, keep your knees closer together and reduce the range of motion. Slow, controlled movements and maintaining core engagement help minimize strain on the spine.

What variations can I try to make the Bent-Knee Lying Twist more challenging?

To increase difficulty, straighten your legs or hold a light medicine ball between your knees for added resistance. You can also pause at the bottom of each twist to enhance core endurance.

Bent-Knee Lying Twist

Target Muscles

Primary:

Obliques

Secondary:

Lower Abs

Upper Abs

Equipment Required

Bodyweight

Exercise Type

Reps Only

How To Do

Lie on your back with arms out to the sides and knees bent at 90 degrees, feet off the floor. Keeping your shoulders flat, slowly lower your legs to one side, then use your core to bring them back to center and repeat on the other side. Engage your core throughout to protect your lower back.

Step-by-Step Instructions

Lie flat on your back on the floor or a mat with your arms extended out to the sides, forming a T-shape. Keep your palms facing down for stability.
Bend your knees and lift your legs so that your thighs are perpendicular to the floor and your lower legs are parallel to the floor, forming a 90-degree angle at your knees.
Engage your core muscles to stabilize your torso and keep your lower back pressed against the floor.
Slowly lower your legs to one side, keeping your knees together and your shoulders flat on the floor. Allow your torso to twist naturally but avoid lifting your shoulders off the ground.
Pause briefly when your legs are close to the floor, then use your core muscles to bring your legs back to the starting position.
Repeat the movement on the opposite side, alternating sides for the desired number of repetitions.

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

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Frequently Asked Questions

What muscles does the Bent-Knee Lying Twist work?: The Bent-Knee Lying Twist primarily targets the obliques, which help with trunk rotation and stability. It also engages the lower and upper abdominals as secondary muscles, offering a balanced core workout.
Do I need any equipment for the Bent-Knee Lying Twist?: This exercise is bodyweight-only, meaning you don’t need any equipment at all. A yoga mat or soft surface is recommended for comfort and to protect your lower back.
Is the Bent-Knee Lying Twist suitable for beginners?: Yes, it’s beginner-friendly because it’s low-impact and easy to learn. Beginners should focus on slow, controlled movements and avoid letting their knees drop too quickly to prevent strain.
What are common mistakes to avoid during the Bent-Knee Lying Twist?: Common mistakes include lifting the shoulders off the floor, dropping the knees too fast, and arching the lower back. Keep your shoulders grounded and engage your core throughout to maximize effectiveness and safety.
How many sets and reps should I do for the Bent-Knee Lying Twist?: For general core training, aim for 2–3 sets of 10–15 controlled reps per side. If you’re focusing on mobility or recovery, you can perform the movement slowly for 30–60 seconds per side.
Are there safer ways to perform the Bent-Knee Lying Twist if I have lower back pain?: If you have lower back discomfort, keep your knees closer together and reduce the range of motion. Slow, controlled movements and maintaining core engagement help minimize strain on the spine.
What variations can I try to make the Bent-Knee Lying Twist more challenging?: To increase difficulty, straighten your legs or hold a light medicine ball between your knees for added resistance. You can also pause at the bottom of each twist to enhance core endurance.