Lying Side to Side Knee
Description
The lying side to side knee is a bent leg windshield wiper variation. Lying on the back with the knees lifted and bent, you lower them from side to side to fire the obliques.
Equipment Required
Lying Side to Side Knee Instructions
- Lie flat on your back with the arms out to the sides.
- Lift the legs and bend the knees at ninety degrees.
- Brace the core and press the upper back into the floor.
- Lower the bent knees to one side with control.
- Stop just before the knees touch the floor.
- Use the obliques to bring the knees back to the center.
- Lower the knees to the other side.
- Continue alternating for the desired number of repetitions.
Lying Side to Side Knee Form & Visual
Lying Side to Side Knee Benefits
- Trains the obliques with a windshield wiper pattern.
- Builds rotational core control.
- No equipment needed.
- Easier than the straight leg windshield wiper.
- Carryover to athletic rotation.
- Develops anti rotation core strength.
Lying Side to Side Knee Muscles Worked
- Obliques
- Rectus abdominis
- Quadratus lumborum
- Hip flexors
Lying Side to Side Knee Variations & Alternatives
- Windshield Wiper
- Russian Twist
- Dead Bug
- Side Plank
