10 Best Bent Knee Lying Twist Alternatives for No-Equipment Workouts

The Bent Knee Lying Twist is done lying on your back. Ranked closest by our scoring: the Band Lying Hip Internal Rotation, the Band Seated Hip Internal Rotation and the Exercise Ball One Leg Prone Lower Body Rotation. Six harder versions, among them the Incline Twisting Sit-up and the Crab Twist Toe Touch, are listed below as progressions rather than swaps.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Bent Knee Lying Twist

Bent Knee Lying TwistPlay demonstration
Primary muscle
Glutes
Equipment
Bodyweight
Difficulty
Beginner
Type
Isolation

Secondary muscles: Obliques, Hip Flexors

How to perform Bent Knee Lying Twist
  1. Lie flat on your back with your knees bent and feet flat on the ground.
  2. Extend your arms out to the sides, perpendicular to your body.
  3. Keeping your knees together, slowly lower them to one side, aiming to touch the ground with your knees.
  4. Pause for a moment, then engage your core and slowly lift your knees back to the starting position.
  5. Repeat the movement to the other side.
  6. Continue alternating sides for the desired number of repetitions.
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Ranked Bent Knee Lying Twist Alternatives

10 substitutes, ranked by how closely each one matches the Bent Knee Lying Twist on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Best match
    Band Lying Hip Internal RotationPlay demonstration

    1. Band Lying Hip Internal Rotation

    83% match
    • Glutes
    • Band
    • Beginner
    • Isolation

    A good swap when you have a band to work with, and it still works the glutes.

    How to perform this exercise
    1. Lie on your back with your legs straight and a resistance band looped around your feet.
    2. Bend your knees and bring them towards your chest, keeping your feet together.
    3. Slowly rotate your knees outwards, away from each other, while keeping your feet together.
    4. Pause for a moment at the end of the rotation, then slowly return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Bent Knee Lying Twist
    • Equipment: a band, not bodyweight only
    • Body position: lying on your back, the same as the Bent Knee Lying Twist
  2. Band Seated Hip Internal RotationPlay demonstration

    2. Band Seated Hip Internal Rotation

    74% match
    • Glutes
    • Band
    • Beginner
    • Isolation
    How to perform this exercise
    1. Sit on a chair or bench with your back straight and feet flat on the ground.
    2. Place a resistance band around your thighs, just above your knees.
    3. Keep your knees bent at a 90-degree angle and your feet shoulder-width apart.
    4. Engage your glutes and slowly rotate your knees outward, pushing against the resistance of the band.
    5. Pause for a moment at the end of the movement, then slowly return to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Bent Knee Lying Twist
    • Equipment: a band, not bodyweight only
    • Body position: seated, not lying on your back
  3. Exercise Ball One Leg Prone Lower Body RotationPlay demonstration

    3. Exercise Ball One Leg Prone Lower Body Rotation

    68% match
    • Glutes
    • Stability-ball
    • Intermediate
    • Compound

    A good swap when you have a stability ball to work with, and it still works the glutes.

    How to perform this exercise
    1. Lie face down on the stability ball with your hips resting on the ball and your legs extended straight behind you.
    2. Place your hands on the ground in front of you for support.
    3. Engage your glutes and core muscles to stabilize your body.
    4. Slowly lift one leg off the ground, keeping it straight and parallel to the floor.
    5. Rotate your leg outward, away from your body, while keeping your hips and upper body stable.
    6. Pause for a moment at the end of the rotation, then slowly return your leg to the starting position.
    7. Repeat the rotation with the other leg.
    8. Continue alternating legs for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: glutes, the same as the Bent Knee Lying Twist
    • Equipment: bodyweight only, the same as the Bent Knee Lying Twist
    • Body position: lying face down, not lying on your back
  4. Incline Twisting Sit-upPlay demonstration

    Progression

    4. Incline Twisting Sit-up

    67% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it uses the same equipment, but it works the abs rather than the glutes.

    How to perform this exercise
    1. Set up an incline bench at a 45-degree angle.
    2. Lie down on the bench with your feet secured under the foot pads.
    3. Place your hands behind your head or across your chest.
    4. Engage your abs and lift your upper body off the bench, curling forward.
    5. As you curl up, twist your torso to one side, bringing your elbow towards the opposite knee.
    6. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
    7. Repeat the movement, this time twisting your torso to the other side.
    8. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: abs, not glutes
    • Equipment: bodyweight only, the same as the Bent Knee Lying Twist
    • Body position: lying on your back, the same as the Bent Knee Lying Twist
  5. Crab Twist Toe TouchPlay demonstration

    Progression

    5. Crab Twist Toe Touch

    62% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start by sitting on the ground with your knees bent and feet flat on the floor.
    2. Place your hands behind you, fingers pointing towards your feet, and lift your hips off the ground.
    3. Extend one leg straight out in front of you while simultaneously reaching your opposite hand towards your toes.
    4. Return to the starting position and repeat on the other side.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: anti-rotation twist, the same as the Bent Knee Lying Twist
    • Primary muscle: abs, not glutes
    • Equipment: bodyweight only, the same as the Bent Knee Lying Twist
    • Body position: seated, not lying on your back
    • Balance: harder to stay steady on than the Bent Knee Lying Twist
  6. Hanging Oblique Knee RaisePlay demonstration

    Progression

    6. Hanging Oblique Knee Raise

    62% match
    • Abs
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Hang from a pull-up bar with your arms fully extended and your palms facing away from you.
    2. Engage your core and lift your knees towards your chest, twisting your torso to the side as you do so.
    3. Pause for a moment at the top, then slowly lower your legs back down to the starting position.
    4. Repeat on the other side, twisting your torso in the opposite direction.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, not glutes
    • Equipment: bodyweight only, the same as the Bent Knee Lying Twist
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Bent Knee Lying Twist
  7. Exercise Ball Back Extension With RotationPlay demonstration

    7. Exercise Ball Back Extension With Rotation

    61% match
    • Spine
    • Stability-ball
    • Advanced
    • Compound

    A looser match: it works the spinal erectors rather than the glutes.

    How to perform this exercise
    1. Start by lying face down on the stability ball with your hips resting on the ball and your feet firmly planted on the ground.
    2. Place your hands behind your head or cross them over your chest.
    3. Engage your core and slowly lift your upper body off the ball, extending your back until your body forms a straight line from your head to your heels.
    4. Pause for a moment at the top, then slowly rotate your torso to one side, keeping your hips and legs stable.
    5. Return to the center and repeat the rotation to the other side.
    6. Lower your upper body back down to the starting position and repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: spine, not glutes
    • Equipment: bodyweight only, the same as the Bent Knee Lying Twist
    • Body position: lying face down, not lying on your back
  8. Bridge - Mountain Climber (Cross Body)Play demonstration

    Progression

    8. Bridge - Mountain Climber (Cross Body)

    60% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a high plank position with your hands directly under your shoulders and your body in a straight line.
    2. Engage your core and lift your right foot off the ground, bringing your right knee towards your left elbow.
    3. Return your right foot to the starting position and repeat the movement with your left foot towards your right elbow.
    4. Continue alternating sides, moving at a controlled pace.
    5. Keep your hips level and avoid lifting your hips too high or sagging them too low.
    6. Maintain a steady breathing pattern throughout the exercise.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, not glutes
    • Equipment: bodyweight only, the same as the Bent Knee Lying Twist
    • Body position: lying face down, not lying on your back
  9. Gorilla ChinPlay demonstration

    Progression

    9. Gorilla Chin

    57% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Grasp a pull-up bar with an overhand grip, slightly wider than shoulder-width apart.
    3. Hang from the bar with your arms fully extended and your palms facing away from you.
    4. Engage your core and pull your body up towards the bar, bringing your chin above the bar.
    5. Pause for a moment at the top, then slowly lower your body back down to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Primary muscle: abs, not glutes
    • Equipment: bodyweight only, the same as the Bent Knee Lying Twist
    • Body position: hanging, not lying on your back
    • Balance: harder to stay steady on than the Bent Knee Lying Twist
  10. Kneeling Plank Tap ShoulderPlay demonstration

    Progression

    10. Kneeling Plank Tap Shoulder

    56% match
    • Abs
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Start in a kneeling position with your hands on the ground, shoulder-width apart.
    2. Extend your legs behind you, resting on your toes, and lift your body into a plank position.
    3. Keeping your core engaged and your hips stable, lift one hand off the ground and tap the opposite shoulder.
    4. Return the hand to the ground and repeat with the other hand.
    5. Continue alternating sides for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

    Why this matches
    • Movement: an anti-extension hold, close to the Bent Knee Lying Twist
    • Primary muscle: abs, not glutes
    • Equipment: bodyweight only, the same as the Bent Knee Lying Twist
    • Body position: kneeling, not lying on your back

Bent Knee Lying Twist FAQ

What muscles does Bent Knee Lying Twist (male) work?

The move primarily targets the glutes and hip external rotators while engaging obliques for controlled rotation. It biases the posterior chain by combining hip rotation with pelvic control, so you feel activation in the upper-leg and lateral hip rather than the spine.

Can I build muscle without doing Bent Knee Lying Twist (male)?

Yes. You can hypertrophy the glutes using progressive overload and movement variety, single-leg bridges, hip thrust holds, and clamshells all produce targeted glute activation. Focus on increasing time under tension, reps, or resistance while maintaining proper hip mechanics to stimulate growth.

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