How to Do Bent Knee Lying Twist

Bent Knee Lying Twist is a core exercise using bodyweight, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Core

Equipment

Bodyweight

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Bent Knee Lying Twist

  1. 01Lie on your back with arms extended out to the sides like a 'T' to create a stable anchor.
  2. 02Raise the legs and bend the knees to a 90 degree angle so the shins are parallel to the floor.
  3. 03Lower the knees slowly to one side while keeping the opposite shoulder firmly on the ground.
  4. 04Use the obliques to pull the knees back to the center starting position.
  5. 05Repeat the movement on the opposite side, exhaling as the knees return to the midline.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Bent Knee Lying Twist

Primary Stabiliser Inactive

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Primary movers

  • Core Stabilises the spine and transfers force.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep both shoulder blades pinned to the floor to ensure the rotation occurs within the lumbar and thoracic spine rather than the shoulders.

Same coaching engine used inside the A90 app

05 / FAQ

Bent Knee Lying Twist questions

What muscles does Bent Knee Lying Twist work?

Bent Knee Lying Twist is catalogued as a core exercise in A90 Training Club, with the core as its primary muscle group.

How do you do Bent Knee Lying Twist correctly?

Lie on your back with arms extended out to the sides like a 'T' to create a stable anchor. Raise the legs and bend the knees to a 90 degree angle so the shins are parallel to the floor. Lower the knees slowly to one side while keeping the opposite shoulder firmly on the ground. Use the obliques to pull the knees back to the center starting position. Repeat the movement on the opposite side, exhaling as the knees return to the midline.

What is the A90 coach tip for Bent Knee Lying Twist?

Keep both shoulder blades pinned to the floor to ensure the rotation occurs within the lumbar and thoracic spine rather than the shoulders.

Is Bent Knee Lying Twist suitable for beginners?

Bent Knee Lying Twist is rated intermediate in the A90 Training Club catalogue.

Do you need equipment for Bent Knee Lying Twist?

No. Bent Knee Lying Twist is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

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