Beginner
BENT KNEE LYING TWIST (MALE)
Upper legs
Body Part
Glutes
Target Muscle
Body weight
Equipment
Beginner
Difficulty
Target Muscles
Glutes
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Lie flat on your back with your knees bent and feet flat on the ground.
2
Step:2 Extend your arms out to the sides, perpendicular to your body.
3
Step:3 Keeping your knees together, slowly lower them to one side, aiming to touch the ground with your knees.
4
Step:4 Pause for a moment, then engage your core and slowly lift your knees back to the starting position.
5
Step:5 Repeat the movement to the other side.
6
Step:6 Continue alternating sides for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
