Bent knee Lying Twist
- Músculo objetivo
- Gluteus Medius
- Músculos sinergistas
- Obliques, Tensor Fasciae Latae
- Equipamiento
- Body weight
- Parte del cuerpo
- Hips
- Tipo
- Strength
The bent knee lying twist is a bodyweight hip and lower-back rotation that mobilizes and stretches the gluteus medius, with the obliques and tensor fasciae latae (TFL) assisting the movement. Performed lying on your back with the knees bent and lowered side to side, it eases tension through the hips and spine and works well as a warm-up or cool-down.
Cómo hacer el Bent knee Lying Twist
- 1Lie flat on your back on a mat with your knees bent and your feet flat on the floor, hip-width apart.
- 2Extend your arms out to the sides at shoulder height, palms down, to anchor your upper back to the floor.
- 3Brace your core gently and keep your shoulders pinned to the mat throughout.
- 4Exhale and lower both knees together to one side, rotating from the hips until you feel a stretch through the outer hip and lower back.
- 5Pause briefly at the end range, keeping both shoulder blades in contact with the floor.
- 6Inhale and use your obliques to draw the knees back up through the center under control.
- 7Lower the knees to the opposite side in the same way, moving slowly rather than letting them drop.
- 8Continue alternating sides for your target reps, then return your knees to the center to finish.
Consejos de técnica
- Move at a slow, controlled tempo and let gravity assist the stretch instead of forcing the knees down.
- Keep both shoulder blades flat on the floor — this is what creates the rotation through the hips and spine.
- Breathe out as you rotate to one side and into the deeper stretch, letting the outer hip release.
- Stack the knees together as you twist so the rotation stays even across both hips.
Errores comunes
- Letting the opposite shoulder lift off the floor, which shifts the movement out of the hips and reduces the stretch on the gluteus medius.
- Dropping the knees quickly and bouncing at the bottom, which strains the lower back instead of mobilizing it.
- Pushing into pain rather than a mild stretch, which can aggravate the lower back and hip joint.
- Holding your breath and tensing up, which keeps the obliques and hips tight and limits the range of motion.
Preguntas frecuentes
What muscles does the bent knee lying twist work?
It targets the gluteus medius in the outer hip, with the obliques and tensor fasciae latae (TFL) assisting as you rotate the knees from side to side.
Is the bent knee lying twist good for lower back tightness?
Yes. The controlled side-to-side rotation gently mobilizes the lower spine and stretches the outer hips, which can relieve tightness when done slowly within a pain-free range.
How many reps should I do?
As a mobility move, aim for 8–12 slow rotations per side, or hold each side for 2–3 breaths. Use it in your warm-up or cool-down rather than for heavy loading.
Is the bent knee lying twist suitable for beginners?
Yes — it uses only your body weight and is low-impact. Beginners should keep the shoulders down, move slowly, and twist only as far as a comfortable stretch allows.
