Lying-Side Bent-Knee Roll
Loosen up your lower back and improve spinal flexibility. A simple roll for a more mobile you!
The Lying-Side Bent-Knee Roll mainly works the core, with help from the lower back. No equipment needed: it uses just your bodyweight.
Lying-Side Bent-Knee Roll Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis); Hip Flexor (iliopsoas)
Secondary
Spinal Erectors (erector spinae)
Lying-Side Bent-Knee Roll Variations and Alternatives
How to do the Lying-Side Bent-Knee Roll
Start by lying flat on your back on a comfortable surface, with your knees bent and your feet flat on the ground.
Extend your arms out to the sides to help stabilize your upper body.
Keeping your feet together, gently roll both knees to one side, aiming to touch them to the ground while keeping your shoulders flat. Your hips will rotate, and your lower back will naturally lift off the ground.
Hold the position for a moment, feeling a gentle stretch in your lower back and side.
Bring your knees back to the starting position.
Repeat the movement to the other side, ensuring both movements are controlled and smooth.
Aim for a number of repetitions that allows you to maintain good form, typically around 10-15 repetitions on each side, for 2-3 sets.
Remember to breathe steadily throughout the exercise, exhaling as you roll to the side and inhaling as you return to the center. The Lying Bent Knee Side Roll is an excellent exercise for increasing core stability and improving spinal mobility.
---
Lying-Side Bent-Knee Roll FAQs
What muscles does the Lying-Side Bent-Knee Roll work?
The Lying-Side Bent-Knee Roll mainly works the core, with help from the lower back. The main muscles are the obliques, rectus abdominis and iliopsoas.
What equipment do you need for the Lying-Side Bent-Knee Roll?
None. The Lying-Side Bent-Knee Roll is a bodyweight exercise, so you can do it anywhere.
What are some Lying-Side Bent-Knee Roll variations and alternatives?
Similar exercises include the Lying Bent-Knee Twist, Knee Pull & Lumbar Rotation, Lying Bent-Knee Figure 8 and Lying Hip Rotation.
Training calculators
Work out the numbers behind your training before your next session.