Bent Knee Lying Twist (male)
Also known as: bent knee lying twist
What Bent Knee Lying Twist (male) really gives you is strength you can feel outside the gym, driven by pure bodyweight leverage.
How to do Bent Knee Lying Twist (male)
- 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.
- Pause for a moment, then engage your core and slowly lift your knees back to the starting position.
- Repeat the movement to the other side.
- Continue alternating sides for the desired number of repetitions.
Bent Knee Lying Twist (male) Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Add reps first, then slow the lowering phase.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Hold the end position for a beat once reps come easily.
Common Bent Knee Lying Twist (male) Mistakes
Rushing reps so gravity does most of the work
Take two to three counts on the lowering phase of every rep.
Feeling the movement everywhere except the muscle it trains
Lighten the load and rebuild the position until the target muscle burns.
Easier and Harder Than Bent Knee Lying Twist (male)
Swap Bent Knee Lying Twist (male) For
Bent Knee Lying Twist (male) — Frequently Asked Questions
How do you do the Bent Knee Lying Twist (male)?
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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Bent Knee Lying Twist (male) work?
The Bent Knee Lying Twist (male) primarily targets the glutes. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Bent Knee Lying Twist (male) should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Change leverage or elevation before you add load. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Bent Knee Lying Twist (male) good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Bent Knee Lying Twist (male)?
Try the Kettlebell Goblet Squat, Dumbbell Single Leg Squat or the Reverse Hyper Extension (on Stability Ball). Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Bent Knee Lying Twist (male) the same as the bent knee lying twist?
Yes. The Bent Knee Lying Twist (male) is also commonly called the bent knee lying twist. Different gyms and training programs label it differently, but "bent knee lying twist" refer to this same movement.
