Lying Side to Side Knee
Expert Advice
Control the movement and use your abs to bring your knees back to the center to engage your core muscles effectively.
How-to-do Steps
- Lie on your back with your arms extended out to the sides for support.
- Lift your knees towards your chest, keeping them together.
- Slowly lower your knees to one side, going only as far as you can while keeping your opposite shoulder blade on the floor.
- Use your abdominal muscles to bring your knees back to the center.
- Lower your knees to the opposite side and repeat.
- Continue alternating sides for the desired number of repetitions.
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Muscles Worked
Lying Side to Side Knee primarily targets the Quads, Glutes, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads33%
Glutes33%
Abs34%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Lying Side to Side Knee work?
Lying Side to Side Knee primarily targets the Quads, Glutes, Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Lying Side to Side Knee?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Lying Side to Side Knee suitable for beginners?
Yes, Lying Side to Side Knee is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
