Bent Knee Lying Twist 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Bent Knee Lying Twist is a bodyweight exercise designed primarily to engage the glutes while also activating the obliques through gentle rotational movement. Performed lying on the back with knees bent and feet flat on the floor, the exercise involves lowering the knees to one side while keeping the shoulders grounded, creating a controlled twist through the lower body. This movement not only stretches the lower back and hips but also strengthens and mobilizes the glutes and obliques. It requires no equipment, making it accessible for home workouts or warm-up routines, and emphasizes slow, controlled motion to maximize engagement and improve core stability.
How to Perform
Lie flat on your back with your knees bent and your feet resting comfortably on the floor.
Stretch your arms out to your sides, keeping your palms facing downward to stabilize your upper body.
Gently rotate your hips, lowering both knees to one side while making sure your shoulders stay pressed against the floor.
Pause in this position for 10–15 seconds, noticing the stretch along your lower back, glutes, and sides of your torso.
Slowly return your knees to the center, maintaining control throughout the movement.
Repeat the same twisting motion to the opposite side, ensuring even engagement on both sides.
Continue alternating sides for 10–15 repetitions on each, focusing on smooth, controlled movements rather than speed.
Keep your breathing steady and relaxed, exhaling as you twist and inhaling as you return to center to enhance muscle relaxation and core engagement.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your shoulders firmly on the ground to prevent unnecessary strain on the spine.
Move slowly and deliberately to fully engage the glutes and obliques.
Avoid forcing your knees too far to one side to prevent lower back discomfort.
Maintain steady, deep breathing to help relax the muscles and increase stretch effectiveness.
Focus on controlled motion rather than speed to maximize core and glute activation.
Keep your feet together or slightly apart, depending on comfort and flexibility.
Pause at the end of each twist to feel the stretch, instead of bouncing through the motion.
Perform equal repetitions on both sides to maintain balanced strength and flexibility.
How Not to Perform
Do not lift your shoulders off the floor while twisting, as this reduces the effectiveness on the glutes and obliques and may strain the spine.
Avoid swinging your knees quickly or using momentum, which shifts work away from the target muscles and can cause lower back discomfort.
Do not force your knees past your natural range of motion; overstretching can injure the lower back and hips.
Avoid holding your breath during the twist, as this increases tension and reduces control over the movement.
Do not let your feet or knees drift unevenly; imbalance can cause one side of the body to take more strain.
Avoid arching your lower back off the ground, which shifts tension away from the glutes and obliques and can cause strain.
Do not rush through repetitions; moving too fast wastes energy and reduces the stretch and activation of the focus muscles.
Avoid performing the twist on a hard, uncomfortable surface without padding, which can cause discomfort and distraction from proper form.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
