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Waist · Body Weight
Bent Knee Lying Twist
Bent Knee Lying Twist is a beginner isolation strength exercise that works the abs (waist), with the lower back and abdominals assisting. It needs no equipment beyond your own body weight. A typical prescription is 3 sets of 10-15 reps, and it burns about 4.3 calories per minute.
- Target
- Abs
- Body part
- Waist
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Isolation
- Force
- Push
- Sets × reps
- 3 × 10-15
- Calories / min
- ≈ 4.3 kcal
Primary muscles
- Obliques · external, internal obliques
Secondary muscles
- Lower Back · erector spinae
- Abdominals · rectus abdominis
How to do Bent Knee Lying Twist
- Lie on your back with your arms extended out to the sides, forming a T shape.
- Bend your knees and lift your feet off the floor, bringing your upper legs vertical to the floor.
- Lower your bent knees to one side, keeping your torso and arms flat on the floor.
- Then bring your knees back to the center and lower them to the opposite side. Repeat the movement for the desired number of repetitions.
Form tips
- Keep your shoulders flat on the floor to maximize the stretch in your spine and obliques.
- Move slowly and with control to avoid straining your back.
- Breathe deeply and steadily, exhaling as you lower your knees to the side and inhaling as you bring them back to the center.
Bent Knee Lying Twist alternatives
More abs exercises
Bent Knee Lying Twist FAQ
What muscles does Bent Knee Lying Twist work?
Bent Knee Lying Twist mainly works the abs in the waist (external and internal obliques). The lower back and abdominals work as secondary muscles.
What equipment do you need for Bent Knee Lying Twist?
None. Bent Knee Lying Twist is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Bent Knee Lying Twist should I do?
Start with 3 sets of 10-15 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Bent Knee Lying Twist good for beginners?
Yes. Bent Knee Lying Twist is rated beginner, so it's a sound choice while you learn to train the abs.
How many calories does Bent Knee Lying Twist burn?
About 4.3 calories per minute for a person of around 70 kg, based on a MET value of 3.5. Ten minutes of work is roughly 43 calories; heavier people burn more.
What is a good alternative to Bent Knee Lying Twist?
Other exercises for the abs include Bent Knee Lying Twist (On Stability Ball), Resistance Band Lying Bent Knee Raise, Cable Twist and Barbell Standing Twist.
For developers
Use Bent Knee Lying Twist in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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