Lying Reverse Twist

Muscles worked

Setup

1. Lie face down (prone) on a flat surface with your legs straight and feet together.
2. Extend your arms out to the sides in a 'T' shape, palms facing down for stability.
3. Rest your chin or forehead on the floor to maintain a neutral cervical spine.
4. Engage your core and press your hips lightly into the floor to stabilize your pelvis.

How to do it

1. Exhale as you lift your right leg off the floor by squeezing your right glute and hamstring, keeping the leg mostly straight.
2. Cross the right leg over your body, reaching your right foot toward your left hand while keeping your chest and shoulders pinned to the floor.
3. Inhale as you slowly reverse the motion, returning your right leg to the starting position with control.
4. Repeat the movement on the left side, alternating legs at a controlled, rhythmic tempo.

Form checklist

• Keep both shoulders in contact with the ground throughout the entire rotation.
• Initiate the lift from the glute and hamstring rather than arching the lower back.
• Avoid using momentum to swing the leg; focus on a slow, deliberate reach.
• Maintain a steady breathing pattern, exhaling on the effort of the twist.

Pro tips

• Focus on reaching your toe as far away from your hip as possible to maximize the stretch in the hip flexors and engagement in the obliques.
• Pause for one second at the peak of the rotation to emphasize the mind-muscle connection with the glute of the working leg.

Make it harder

• Wear ankle weights to increase the resistance during the hip extension phase.
• Perform the movement with a slight pause at the top and a 3-second eccentric (lowering) phase to increase time under tension.

Frequently asked

What muscles does the lying reverse twist work?

The lying reverse twist primarily targets the glutes, hamstrings, and obliques, and also works the abs and erector spinae as secondary muscles.

What equipment do you need for the lying reverse twist?

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

Is the lying reverse twist good for beginners?

The lying reverse twist is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Back Leg Lift JackBeginner · abs, glutes, hamstrings, and obliques
• Balance BoardIntermediate · abs, glutes, hamstrings, obliques, and quadriceps
• Barbell Lunge TwistIntermediate · abs, glutes, hamstrings, obliques, and quadriceps
• Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps