Description

The bent knee lying twist is a core exercise that targets the obliques and helps improve rotational strength and mobility.

Starting Position

Lie on your back with your knees bent and feet flat on the floor. Keep your arms extended to the sides for balance.

Technical Execution

Slowly rotate your legs to one side without lifting your shoulders off the floor. Keep your core engaged and maintain a steady pace throughout the movement.

Range of Motion

The range of motion should be controlled and comfortable, focusing on engaging the obliques during the twisting motion.

Variations

You can increase the difficulty by adding a resistance band around your legs or holding a light dumbbell for added challenge.

Common Mistakes

Common mistakes include rushing through the exercise, using momentum instead of engaging the core muscles, and twisting too far which can strain the lower back.

Practical Advice

Focus on controlled movements and engage your core throughout the exercise. Start with a manageable range of motion and gradually increase as you build strength.

Additional Notes

This exercise can help improve sports performance and prevent injuries by enhancing core stability and rotational power.

Difficulty Level

Intermediate

Equipment Needed

Body Weight

Primary Muscles

obliques

Secondary Muscles