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- Target muscle: Internal and External Obliques
- Synergists: Psoas Major, Quadratus Lumborum, Iliocastalis Lumborum, Iliocastalis Thoracis
- Mechanics: Isolation
- Force: Pull
- Lie supine (on your back), with your hips and knees flexed at 90-degree angles as if you are sitting on a chair.
- Position your arms out to the sides for stability.
- Keeping your shoulders in contact with the floor, slowly lower your legs to one side until you feel a mild stretch in your lower back.
- Reverse the motion to raise your legs back to the starting position and lower them to the opposite side.
- Exhale as your legs rise, and inhale as they descend.
Comments and tips
- To avoid injuring your back, keep the movement slow and controlled. Do not allow momentum to build up.
- Keep your hips and knees flexed at 90-degree angles.
- The lying bent-knee oblique twist can be performed with your calves resting on an exercise ball, in which case the ball will roll and guide your legs down in a smooth circular motion.
- Make the lying bent-knee oblique twist easier by keeping your feet on the floor.
- Make the exercise more difficult by holding a stability ball between your bent legs (see second video). You can also just straighten your legs (lying oblique twist; see third video).
Lying bent-knee oblique twist
Weighted lying bent-knee oblique twist
Lying oblique twist