---
title: "Bent Knee Lying Twist"
description: "Lie on your back with your arms extended out to the sides, forming a T shape."
locale: en
slug: bent-knee-lying-twist
url: "https://hi.fitness/exercises/bent-knee-lying-twist"
primaryMuscle: "Core"
secondaryMuscles: ["Lats","Lower Back"]
equipment: ["Bodyweight"]
category: "Strength"
format: "Reps"
video: "https://hi.fitness/exercise-media/public/video/416fda53-bent-knee-lying-twist.mp4"
updatedAt: 2026-10-20T13:27:30+00:00
---
# Bent Knee Lying Twist

Lie on your back with your arms extended out to the sides, forming a T shape.

## How to do it

1. Lie on your back with your arms extended out to the sides, forming a T shape.
2. Bend your knees and lift your feet off the floor, bringing your upper legs vertical to the floor.
3. Lower your bent knees to one side, keeping your torso and arms flat on the floor.
4. Then bring your knees back to the center and lower them to the opposite side. Repeat the movement for the desired number of repetitions.

## Form tips

- Keep your shoulders flat on the floor to maximize the stretch in your spine and obliques.
- Move slowly and with control to avoid straining your back.
- Breathe deeply and steadily, exhaling as you lower your knees to the side and inhaling as you bring them back to the center.

## Similar exercises

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- [Resistance Band Upper Body Dead Bug](https://hi.fitness/exercises/resistance-band-upper-body-dead-bug) - Core · Resistance band
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- [45 Degree Side Bend](https://hi.fitness/exercises/45-degree-side-bend) - Core · Roman chair