Bent-knee Lying Twist (On Stability Ball)
- Zielmuskel
- Obliques
- Equipment
- Stability ball
- Körperregion
- Waist
- Typ
- Strength
The bent-knee lying twist on a stability ball is a core rotation exercise that targets the obliques along the sides of your waist. Lying back over the ball with your knees bent, you rotate your torso side to side, using the unstable surface to challenge your trunk through a controlled twisting motion.
Bent-knee Lying Twist (On Stability Ball): So führst du sie aus
- 1Sit on the stability ball, then walk your feet forward until your upper back and shoulders rest on the ball and your hips are lifted into a bridge.
- 2Plant your feet flat on the floor, knees bent at about 90 degrees and roughly hip-width apart, so your thighs and torso form a stable tabletop.
- 3Extend your arms straight up over your chest, palms together, or fold them across your chest.
- 4Brace your core and keep your hips level with your shoulders throughout the movement.
- 5Slowly rotate your torso to one side, rolling your shoulders across the ball while keeping your hips lifted and feet fixed.
- 6Pause briefly when your arms point out to the side, feeling the oblique on the working side contract.
- 7Rotate smoothly back through the center and continue to the opposite side under control.
- 8Complete your reps to each side, then walk your feet back in and sit up on the ball to finish.
Technik-Tipps
- Keep your hips lifted and level the entire set so the rotation comes from your trunk, not from your pelvis dropping.
- Move slowly and under control — the ball will tend to wobble, and rushing the twist lets momentum take over.
- Squeeze your glutes and drive through your feet to hold the bridge stable as you rotate.
- Keep your neck relaxed and your gaze following your hands so your head moves with your torso, not independently.
Häufige Fehler
- Letting your hips sag toward the floor as you twist, which kills core tension and loads your lower back instead of your obliques.
- Using momentum to swing from side to side, which removes the muscular work and makes the ball harder to control.
- Rotating only your arms while your torso stays fixed, so the obliques never actually do the work the movement is meant to train.
- Letting your feet shift or lift off the floor, which destabilizes the bridge and turns the twist into a balance scramble.
Häufig gestellte Fragen
What muscles does the bent-knee lying twist on a stability ball work?
It primarily targets the obliques — the muscles along the sides of your waist that handle trunk rotation. Holding the bridge position also engages your core and glutes for stability.
Is the bent-knee lying twist on a stability ball good for beginners?
Yes, if you can hold a stable bridge on the ball first. Start with a small range of rotation and slow tempo, and widen the twist as your balance and core control improve.
How many sets and reps should I do?
Aim for 2–3 sets of 10–15 controlled rotations per side. Because this is a core exercise, prioritize smooth, deliberate reps over speed or high numbers.
Where should I feel this exercise?
You should feel it along the sides of your waist as your obliques contract to rotate your torso. If you mostly feel it in your lower back, your hips are likely sagging — lift and brace harder.
