Glutes · Body weight · Beginner
How to do Bent Knee Lying Twist
The bent knee lying twist (male) is a bodyweight exercise that targets the glutes and also engages the obliques and hip flexors. It involves lying on your back with bent knees and twisting them side to side, which helps improve flexibility and mobility in the lower back and hips.
- Primary muscle
- Glutes
- Also works
- Obliques and Hip flexors
- Equipment
- Body weight
- Level
- Beginner
- Category
- Legs
How to do Bent Knee Lying Twist, step by step
- Lie flat on your back with your knees bent and feet flat on the ground.
- Extend your arms out to the sides, perpendicular to your body.
- Keeping your knees together, slowly lower them to one side, aiming to touch the ground with your knees.
- Pause for a moment, then engage your core and slowly lift your knees back to the starting position.
- Repeat the movement to the other side.
- Continue alternating sides for the desired number of repetitions.
Muscles worked
Bent Knee Lying Twist works your glutes as the main mover, with help from your obliques and hip flexors.
Track Bent Knee Lying Twist in SPLYT
Bent Knee Lying Twist is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
More glute exercises
Bodyweight Drop Jump SquatQuads · Body weight
Curtsey SquatQuads · Body weight
Elevated Style One Leg SquatQuads · Body weight
Flutter KicksGlutes · Body weight
Cable DeadliftHamstrings · Cable
Cable Pull Through (With Rope)Hamstrings · Cable
Cable Standing Hip ExtensionGlutes · Cable
Cable Standing Hip Extension LyingGlutes · Cable
