How to do the Bent Knee Lying Twist (male)
Bent Knee Lying Twist (male) is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Obliques and Hip Flexors.
Bent Knee Lying Twist (male) demonstration · © GymiaFit
Bent Knee Lying Twist (male) at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Obliques, Hip Flexors
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Bent Knee Lying Twist (male) step by step
- 1Lie flat on your back with your knees bent and feet flat on the ground.
- 2Extend your arms out to the sides, perpendicular to your body.
- 3Keeping your knees together, slowly lower them to one side, aiming to touch the ground with your knees.
- 4Pause for a moment, then engage your core and slowly lift your knees back to the starting position.
- 5Repeat the movement to the other side.
- 6Continue alternating sides for the desired number of repetitions.
Bent Knee Lying Twist (male) — questions
What muscles does the Bent Knee Lying Twist (male) work?
The Bent Knee Lying Twist (male) primarily targets the Glutes. It also recruits the Obliques, Hip Flexors as secondary movers.
What equipment do I need for the Bent Knee Lying Twist (male)?
None — the Bent Knee Lying Twist (male) uses your bodyweight only, so it works at home with nothing but floor space.
Is the Bent Knee Lying Twist (male) suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Bent Knee Lying Twist (male)?
Arms Apart Circular Toe Touch (male), Basic Toe Touch (male), Flutter Kicks train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Bent Knee Lying Twist (male) demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.