Bent Knee Lying Twist
Learn how to do the Bent Knee Lying Twist with proper form and technique. This body weight exercise primarily targets your Glutes, with secondary emphasis on Obliques, Hip Flexors.
How to Do the Bent Knee Lying Twist
Follow these steps to perform the Bent Knee Lying Twist with correct form:
- 1Lie flat on your back with your knees bent and feet flat on the ground.
- 2Extend your arms out to the sides, perpendicular to your body.
- 3Keeping your knees together, slowly lower them to one side, aiming to touch the ground with your knees.
- 4Pause for a moment, then engage your core and slowly lift your knees back to the starting position.
- 5Repeat the movement to the other side.
- 6Continue alternating sides for the desired number of repetitions.
Bent Knee Lying Twist Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- upper legs
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Bent Knee Lying Twist?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Leg Day
Upper / Lower
Lower Day
Full Body
Any session
Bro Split
Leg Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Bent Knee Lying Twist work?
The Bent Knee Lying Twist primarily targets your Glutes. Secondary muscles worked include Obliques, Hip Flexors. This makes it an effective exercise for developing your upper legs.
Do I need equipment for the Bent Knee Lying Twist?
No. The Bent Knee Lying Twist is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Bent Knee Lying Twist with proper form?
Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Bent Knee Lying Twist?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Isolation work on large muscles produces targeted damage but lower systemic fatigue than compound variants. 48–72 h between sessions is generally adequate for intermediate trainees.
What are the best sets and reps for the Bent Knee Lying Twist?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Bent Knee Lying Twist best for?
The Bent Knee Lying Twist fits well into the following training splits: Push / Pull / Legs (Leg Day), Upper / Lower (Lower Day), Full Body (Any session), Bro Split (Leg Day). It is classified as a legs, lower movement.
Track Bent Knee Lying Twist in Cora
Cora creates AI-powered workout plans that adapt to your recovery. Log exercises, track progress, and get personalized coaching.
Download Cora for iOS