Bent knee Lying Twist
Step by step
How to perform
- Bend your knees and place your feet flat on the floor, keeping your arms extended out to your sides, palms facing down.
- Keeping your shoulders and arms flat on the floor, gently roll both bent knees to one side.
- Hold this position for a few seconds to feel a stretch in your lower back and hips.
- Slowly bring your knees back to the center and then repeat the twist on the opposite side.
Overview
About this exercise
The Bent Knee Lying Twist is a simple yet effective exercise designed to stretch and strengthen the lower back and gluteal muscles, potentially improving flexibility and reducing back pain. It's a suitable workout for individuals of all fitness levels, including beginners and those recovering from injuries. People may want to incorporate this exercise into their routine to enhance their core stability, improve posture, and promote overall body relaxation.
Coaching cues
Form tips
Slowly lower your knees to one side, keeping your shoulders flat on the floor. The movement should be controlled and smooth, not sudden or jerky. You should feel a stretch in your lower back and hips. Avoid the mistake of rushing through this movement, as it can lead to muscle strain.
Breathe out as you lower your knees to the side and breathe in as you return to the starting position. Proper breathing helps to engage your core and makes the exercise more effective.
Don't force your knees all the way to the floor if your flexibility doesn't
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