Alternating Seated Knee-To-Elbow Twist
Twist your way to a stronger core! This seated exercise targets your obliques for better posture and a tighter midsection.
The Alternating Seated Knee-To-Elbow Twist is a compound exercise that mainly works the core, with help from the lower back and glutes & hips. No equipment needed: it uses just your bodyweight.
Optional Equipment
Alternating Seated Knee-To-Elbow Twist Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Lower Back (quadratus lumborum); Long Thigh (sartorius)
Alternating Seated Knee-To-Elbow Twist Variations and Alternatives
How to do the Alternating Seated Knee-To-Elbow Twist
Sitting Alternate Knee to Elbow Twist
Positioning:
Sit on the ground with your knees bent and feet flat on the floor. Your feet should be shoulder-width apart.
Lean back slightly while keeping your back straight, engaging your core muscles. Your torso should be at about a 45-degree angle to the floor.
Place your hands behind your head or crossed over your chest for support.
Movement:
Lift your right knee and twist your torso to bring your left elbow toward your right knee. Aim to touch your elbow to your knee, but don’t force it.
Return to the starting position while lowering your right knee and keeping your core engaged.
Now, lift your left knee and twist your torso to bring your right elbow toward your left knee. Again, aim for contact, but don't strain.
Continue alternating sides for the desired number of repetitions, focusing on controlled movements and core engagement throughout.
Tips:
Breathe steadily throughout the exercise; exhale as you twist and inhale as you return to the starting position.
Keep your movements slow and controlled to maximize effectiveness and minimize the risk of injury.
Maintain a straight back and avoid rounding your shoulders as you twist.
Alternating Seated Knee-To-Elbow Twist FAQs
What muscles does the Alternating Seated Knee-To-Elbow Twist work?
The Alternating Seated Knee-To-Elbow Twist mainly works the core, with help from the lower back and glutes & hips. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Alternating Seated Knee-To-Elbow Twist?
None. The Alternating Seated Knee-To-Elbow Twist is a bodyweight exercise, so you can do it anywhere.
Is the Alternating Seated Knee-To-Elbow Twist a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Alternating Seated Knee-To-Elbow Twist variations and alternatives?
Similar exercises include the Alternating 45-Degree Backward-Lean Knee Raise, Alternating Side Oblique Reach Twist Pulse, Alternating Twisting Knee Thrust and Lying Bent-Knee Twist.
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