Bent knee Lying Twist
Expert Advice
Keep your shoulder blades pressed against the floor to isolate the twist in your torso and engage your core.
How-to-do Steps
- Lie on your back with your arms extended out to the sides.
- Bend your knees and lift them towards your chest.
- Rotate your hips to one side, bringing your knees towards the floor.
- Keep your upper back and shoulders flat on the ground.
- Return to the center and then twist to the other side.
- Continue alternating sides for the desired number of repetitions.
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Muscles Worked
Bent knee Lying Twist primarily targets the Abs, Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Abs50%
Glutes30%
Secondary
Quads20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Bent knee Lying Twist work?
Bent knee Lying Twist primarily targets the Abs, Glutes. Secondary muscles involved include Quads. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bent knee Lying Twist?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Bent knee Lying Twist suitable for beginners?
Bent knee Lying Twist is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
