Lying Leg Tuck Hip Twist Stretch

Muscles worked

Setup

1. Lie flat on your back on a mat with your arms extended out to the sides in a 'T' position, palms facing down for stability.
2. Bend your knees and pull them toward your chest until your hips and knees are both at approximately 90-degree angles.
3. Engage your core to press your lower back firmly into the floor.

How to do it

1. Exhale as you slowly lower both knees to one side toward the floor, moving only as far as you can while keeping both shoulders grounded.
2. Turn your head to look in the opposite direction of your knees to complete the spinal rotation.
3. Inhale and hold the stretch briefly, then use your obliques to pull your knees back to the center starting position.
4. Repeat the movement on the opposite side, alternating in a slow, controlled tempo.

Form checklist

• Keep both shoulder blades pinned to the floor throughout the entire movement.
• Maintain the 90-degree tuck in your knees to protect the lower back.
• Move with control rather than using momentum to drop the legs.
• Ensure your neck remains relaxed as you rotate your head.

Pro tips

• Focus on the 'anchor' shoulder; if it starts to lift, stop the rotation and breathe into the stretch at that depth.
• Actively press your palms into the floor to create leverage, which increases the stretch across the pectoral muscles and anterior deltoids.

Make it harder

• Straighten your legs as you rotate to increase the lever length, placing more demand on the obliques and deepening the stretch.
• Place a small foam block or medicine ball between your knees and squeeze it to increase adductor and core activation.

Frequently asked

What muscles does the lying leg tuck hip twist stretch work?

The lying leg tuck hip twist stretch primarily targets the abs, deltoids, obliques, pectorals, and quadriceps, and also works the hip flexors and serratus anterior as secondary muscles.

What equipment do you need for the lying leg tuck hip twist stretch?

The lying leg tuck hip twist stretch requires no equipment — just your body weight.

Is the lying leg tuck hip twist stretch good for beginners?

Yes. The lying leg tuck hip twist stretch is a beginner-friendly movement and a strong foundation to build on.

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