Bent Knee Lying Twist
Description
The bent knee lying twist lies on your back with knees bent and drops both knees from side to side in a windshield wiper motion. It mobilizes the thoracic and lumbar spine while building oblique strength and flexibility.
Equipment Required
Bent Knee Lying Twist Instructions
- Lie on your back with knees bent at 90 degrees, feet off the floor. Arms out to the sides.
- Keep your shoulders flat on the floor throughout.
- Drop both knees to the right side toward the floor.
- Go as far as comfortable while keeping shoulders down.
- Use your obliques to pull your knees back to center.
- Drop to the left side.
- Continue alternating.
- Aim for 10 to 15 drops per side.
Bent Knee Lying Twist Form & Visual
Bent Knee Lying Twist Benefits
- Mobilizes thoracic and lumbar spine
- Builds oblique strength through rotation
- Gentle and accessible
- No equipment needed
- Useful warm-up or cool-down
- Promotes spinal health
Bent Knee Lying Twist Muscles Worked
- Internal and external obliques
- Rectus abdominis
- Erector spinae
- Hip rotators
Bent Knee Lying Twist Variations & Alternatives
- Lying Windshield Wiper (straight legs)
- Russian Twist
- Spine Twist
- Supine Spinal Twist Stretch
- Hanging Windshield Wiper
