bent knee lying twist (male)

TARGET: glutes

EQUIPMENT: body weight

SECONDARY: obliques, hip flexors

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.