Bent Knee Lying Twist

A restorative and strengthening exercise for the core and spine. It targets the obliques and improves rotational mobility in the lower back.

Exercise Details

Level: Beginner
Body Area: core
Type: core

Required Equipment

Bodyweight-only

Target Muscle Groups

Primary

Back

Secondary

Abs

Setup

Lie on your back with arms extended to the sides. Lift your legs and bend your knees at a 90-degree angle (tabletop).

Instructions

1. Lower your knees slowly to one side while keeping your shoulders pinned to the floor.
2. Use your obliques to pull your legs back to center.
3. Repeat on the other side.
4. Maintain a controlled tempo.
5. Keep the core engaged.

Common Mistakes

1. Lifting shoulders off the floor.
2. Moving too fast.
3. Losing the 90-degree knee bend.

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