Lying Twist

The Lying Twist (also known as the Lying Leg Twist and the Weighted Lying Twist) gives your obliques a great workout. The twisting motion targets your obliques, which are located at the sides of your waist.

How to perform the Lying Twist

Technique
  1. Lie on your back, with your arms stretched out to your sides, palms facing down.
  2. Raise legs upward with knees slightly bent. Your legs should be almost at 90 degree angle from your body (i.e. almost straight up in the air, but bent slightly)
  3. Lower your legs to the left side, so that your left, outer thigh touches the ground.
  4. Now bring your legs up and lower them down to the right, until your right outer thigh touches the ground.
  5. Repeat steps 3 and 4 until you've completed the desired number of reps.
Number of Reps 3 sets of 25 reps. Try more reps if you can.

 

Muscles Used

Primary Muscles

Obliques

Sometimes referred to as: Waist (sides), Upper hip, Oblique muscles

Secondary Muscles

  • Psoas major (Hip Flexors)
  • Quadratus lumborum (Deep Low Back Lateral Flexor)
  • Iliocastalis lumborum (Lower Back)
  • Iliocastalis thoracis (Lower Back)

Stabilizer Muscles
  • Trapezius, Middle (Traps, Upper Back)
  • Trapezius, Lower (Lower Traps, Middle Back)
  • Rhomboids (Middle Back)
  • Deltoid, Posterior (Rear Delts, Rear Shoulder)
  • Triceps (Rear Arm)
  • Adductors, Hip (Inner Thigh)

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