Bent Knee Lying Twist
The lying twist trains the obliques through rotation while keeping the exercise gentle on the lower back, making it a good option for core training at any level.
Equipment
Bodyweight
Difficulty
beginner
Sets & reps
3 sets · 12-15 reps per side
Muscles worked
Obliques, Abs
A lying core exercise that rotates bent knees side to side, training the obliques through a controlled range of motion.
How to do it
- Lie on your back with your arms extended out to the sides for stability.
- Bend your knees and lift your feet off the floor, knees at roughly 90 degrees.
- Slowly rotate your knees to one side, keeping your shoulders flat on the floor.
- Return to the center, then rotate to the other side.
- Keep the movement controlled rather than letting gravity snap your knees down.
Coaching tips
- Keep both shoulders pressed into the floor throughout — lifting one defeats the purpose of the exercise.
- Control the descent on each side rather than letting momentum take over.
- Reduce the range of motion (don't rotate as far) if you feel any lower-back discomfort.
Common mistakes
- Letting a shoulder lift off the floor during the twist.
- Using momentum to swing the knees rather than a controlled rotation.
Frequently asked questions
Is this exercise safe for a sensitive lower back?
Keeping the range of motion moderate and the movement slow makes this one of the gentler oblique exercises, but stop if you feel any discomfort.
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