TETSUBent Knee Lying Twist
The Bent Knee Lying Twist is a bodyweight exercise for the upper legs that primarily targets the glutes, with the obliques and hip flexors assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Bent Knee Lying Twist
- Lie flat on your back with your knees bent and feet flat on the ground.
- Extend your arms out to the sides, perpendicular to your body.
- Keeping your knees together, slowly lower them to one side, aiming to touch the ground with your knees.
- Pause for a moment, then engage your core and slowly lift your knees back to the starting position.
- Repeat the movement to the other side.
- Continue alternating sides for the desired number of repetitions.
Common questions
What muscles does the Bent Knee Lying Twist work?
The Bent Knee Lying Twist primarily targets the glutes. The obliques and hip flexors work as supporting muscles.
What equipment do I need for the Bent Knee Lying Twist?
None. The Bent Knee Lying Twist uses your body weight only, so you can do it anywhere.
How many sets and reps of the Bent Knee Lying Twist should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Bent Knee Lying Twist works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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