Lying Side To Side Knee

Muscles worked

Setup

1. Lie flat on your back with your arms extended out to the sides at shoulder height, palms facing down for stability.
2. Lift your legs and bend your knees to a 90-degree angle, keeping your shins parallel to the floor in a tabletop position.
3. Squeeze your knees and ankles together firmly to engage your adductors and stabilize the pelvis.

How to do it

1. Inhale as you slowly lower your knees to one side, moving only as far as you can while keeping both shoulder blades glued to the mat.
2. Pause for a split second at the bottom of the range to feel the tension in the obliques.
3. Exhale and engage your core to pull your knees back to the center starting position.
4. Repeat the movement on the opposite side, alternating back and forth with a controlled, rhythmic tempo.

Form checklist

• Keep your shoulder blades in constant contact with the floor throughout the entire set.
• Maintain a consistent 90-degree bend in your knees and hips.
• Ensure your knees stay stacked directly on top of each other as they rotate.
• Avoid using momentum; the movement should be driven entirely by the abdominal muscles.

Pro tips

• Focus on 'pulling' from your ribcage to initiate the return to center rather than just swinging your legs.
• Press your palms and back of the arms firmly into the floor to create a stable anchor for the rotation.
• Visualize your lower back imprinting into the floor every time you return to the center position.

Make it harder

• Straighten your legs completely to increase the lever length, significantly raising the demand on the abdominals.
• Slow down the lowering phase to a 4-second count to maximize time under tension and eccentric control.

Frequently asked

What muscles does the lying side to side knee work?

The lying side to side knee primarily targets the abs, adductors, glutes, and obliques, and also works the serratus anterior as secondary muscles.

What equipment do you need for the lying side to side knee?

The lying side to side knee requires no equipment — just your body weight.

Is the lying side to side knee good for beginners?

Yes. The lying side to side knee is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Kneeling Forward Hip CirclesBeginner · abs, adductors, erector spinae, glutes, hip flexors, and obliques
• Side Bridge With Bent LegBeginner · abs, adductors, glutes, and obliques
• Single Leg Glute Bridge With External RotationIntermediate · abs, adductors, glutes, hamstrings, and obliques
• 90 To 90Beginner · abs, glutes, obliques, and quadriceps