Glutes exercise · body weight
Bent Knee Lying Twist (Male)
The bent knee lying twist (male) is a bodyweight exercise that targets the glutes, with the obliques and hip flexors assisting.
- Target muscle
- Glutes
- Also works
- Obliques, hip flexors
- Equipment
- Body weight
- Body part
- Upper legs
How to 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.
- 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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the glutes. The obliques and hip flexors work as secondary muscles. See all glute exercises or every bodyweight exercise.
