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Bent Knee Lying Twist (Male)
A supine rotation stretch that mobilizes the lower back, obliques, and hip rotators by dropping bent knees to one side.
LegsBodyweightSupine spinal rotation
GoLightWeight mediabent-knee-lying-twist-male
Demonstration coming soon
Primary
ObliquesGlutes
Secondary
Spinal erectorsPiriformisHip external rotators
Equipment
Bodyweight
Pattern
Supine spinal rotation
Setup
- 01Lie on your back on a mat with arms out to the sides in a T position.
- 02Bend both knees and lift them over the hips, feet off the floor or flat.
- 03Press the shoulder blades and palms gently into the floor.
- 04Relax the neck and look straight up.
Execution
- 01Exhale and lower both knees together toward one side of the body.
- 02Let the hips roll while keeping both shoulders in contact with the floor.
- 03Hold the end position and breathe for 20 to 30 seconds.
- 04Bring the knees back to center and repeat on the other side.
Checkpoints
- -Both shoulders stay glued to the mat as the knees drop.
- -Knees stay stacked together rather than sliding apart.
- -Stretch is felt through the lower back, hip, and trunk, not as sharp pain.
- -Breathing deepens the stretch on each exhale.
Common mistakes
- -Letting the opposite shoulder peel off the floor.
- -Forcing the knees flat to the ground beyond comfortable range.
- -Twisting fast instead of lowering slowly with breath.
- -Holding tension in the neck and jaw.
Programming notes
- -Hold 2 to 3 sets of 20 to 40 seconds per side in cool-downs or on rest days.
- -Useful between heavy lower-back sessions to restore rotation comfort.
- -Turn the head opposite to the knees to add a gentle thoracic component.
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