Bent Knee Lying Twist

Muscles worked

Setup

1. Lie flat on your back on a mat with your arms extended out to the sides in a 'T' position, palms facing down for stability.
2. Bend your knees and lift your feet off the floor until your hips and knees are both at 90-degree angles (tabletop position).
3. Press your lower back firmly into the floor and engage your core to stabilize your pelvis.

How to do it

1. Inhale as you slowly lower both knees to one side, keeping your knees and ankles squeezed together.
2. Lower your legs only as far as you can while keeping both shoulder blades firmly pressed against the floor.
3. Exhale and use your obliques to pull your knees back to the center starting position.
4. Repeat the movement on the opposite side, alternating sides with a slow and controlled tempo.

Form checklist

• Keep both shoulders glued to the floor throughout the entire range of motion.
• Maintain a consistent 90-degree bend in the knees.
• Ensure the movement comes from the waist and core, not by swinging the legs.
• Keep your head neutral, looking straight up at the ceiling.

Pro tips

• Focus on the 'pull' from your obliques to initiate the return to center rather than pushing off the floor with your legs.
• Press your palms and back of the arms into the floor to create a stable anchor for the rotation.
• Visualize your ribcage rotating toward your opposite hip to maximize oblique engagement.

Make it harder

• Straighten your legs completely to increase the lever length and resistance on the core.
• Slow down the lowering phase to a 4-second count to increase time under tension.

Frequently asked

What muscles does the bent knee lying twist work?

The bent knee lying twist primarily targets the abs, glutes, and obliques, and also works the deltoids, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the bent knee lying twist?

The bent knee lying twist requires no equipment — just your body weight.

Is the bent knee lying twist good for beginners?

Yes. The bent knee lying twist is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Ardha Matsyendrasana Yoga PoseIntermediate · abs, glutes, obliques, and trapezius
• Dynamic 90 90 Hip TwistIntermediate · abs, glutes, and obliques
• Elevated Lunge T Spine RotationIntermediate · abs, glutes, hamstrings, obliques, and quadriceps
• Lunge With Internal RotationIntermediate · abs, glutes, hamstrings, obliques, and quadriceps