Upper Legs Exercise · Body Weight
Bent Knee Lying Twist (male)
- Category
- Upper Legs
- Equipment
- Body Weight
- Target
- Glutes
Form and technique verified by certified strength coaches; see our editorial standards.
The Bent Knee Lying Twist (male) is a focused upper legs exercise designed to train your Glutes with help from your Hip Flexors.
Trunk flexion, anti-extension, or anti-rotation targeting rectus abdominis and obliques. Requires posterior pelvic tilt to isolate abdominal fibers. Doing this with controlled form helps you build muscle safely while protecting your joints.
Quick Exercise Facts
Target Muscle Activation
Lying with the knees bent and rotating them side to side works the obliques through a rotational range that most core exercises skip in favor of straight flexion. The glutes get some incidental work stabilizing the hips as the knees swing, but this is primarily a core and low-back mobility move. Keeping the shoulders flat on the floor is what makes the rotation come from the torso instead of just the legs flopping over.
How to Do the Bent Knee Lying Twist (male)
- Lie flat on your back with your knees bent and feet flat on the ground.
- Extend your arms out to the sides, perpendicular to your body.
- Keeping your knees together, slowly lower them to one side, aiming to touch the ground with your knees.
- Pause for a moment, then engage your core and slowly lift your knees back to the starting position.
- Repeat the movement to the other side.
- Continue alternating sides for the desired number of repetitions.
Recommended Sets & Reps by Goal
Moderate weight · 60s rest
Lighter weight · 30–45s rest
Lower slowly for 3 seconds · 60s rest
Technique & Form Tips
Trunk flexion, anti-extension, or anti-rotation targeting rectus abdominis and obliques. Requires posterior pelvic tilt to isolate abdominal fibers.
Common Mistakes to Avoid
- Pulling on the Neck / Cervical Spine: Yanking the head forward with hands during crunches places excessive strain on cervical vertebrae without engaging the abs.
- Arching Lower Back Under Load: Allowing the lumbar spine to hyperextend during leg raises shifts work to the psoas hip flexors and pinches facet joints.
- Rushing Through Reps: Using fast bouncing tempo bypasses deep transverse abdominis engagement; slow reps with a full exhale build real core strength.
How to Breathe During This Exercise
Exhale completely during spinal flexion or maximal tension to maximize abdominal contraction; inhale on controlled return.
Add the Bent Knee Lying Twist (male) to Your Custom Workout Routine
Build a personalized, science-backed workout plan matching your training goals, equipment access, and schedule.
Comfort & Joint Safety Tips
Individuals with lumbar disc herniations should prioritize isometric anti-extension (planks, dead bugs) over repetitive loaded spinal flexion. If joint irritation persists, immediately stop and substitute this movement with another exercise from the Upper Legs exercises category.
Muscles Worked
The Bent Knee Lying Twist (male) mainly targets your Glutes, with your Obliques helping support the movement, along with your Hip Flexors.
More Upper Legs Exercises
All Fours Squad Stretch
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
More Glutes Exercises
Band Bent-Over Hip Extension
Band Hip Lift
Band Lying Hip Internal Rotation
Band Pull Through
Band Seated Hip Internal Rotation
Band Squat
Equipment Alternatives
Don't have body weight? These target the same glutes with different equipment.
FAQ
- What muscles does the Bent Knee Lying Twist (male) work?
- The Bent Knee Lying Twist (male) mainly works your glutes. It also helps strengthen your obliques and hip flexors. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Bent Knee Lying Twist (male)?
- You do the Bent Knee Lying Twist (male) with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What is the most common form mistake on the Bent Knee Lying Twist (male)?
- The most common mistake is pulling on the neck / cervical spine: Yanking the head forward with hands during crunches places excessive strain on cervical vertebrae without engaging the abs.. Lowering the weight slowly (about 2 to 3 seconds) builds more muscle and keeps your joints safe.
- How many sets and reps should I perform on the Bent Knee Lying Twist (male)?
- To tone and grow muscle, do 3 to 4 sets of 10 to 15 smooth reps with 60 seconds of rest, focusing on a full stretch and squeezing the muscle at the top of each rep.
- What's a good alternative to the Bent Knee Lying Twist (male)?
- If you don't have access to the space or setup it needs, the Band Bent-Over Hip Extension targets the same glutes using band instead. This alternative replicates the same joint angle and movement plane while allowing you to train effectively with different available gear. You can also substitute it seamlessly in our free Workout Plan Builder.