Lying Side-to-Side Knee - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Lying Side-to-Side Knee

Step by step instructions, muscle activation and variants for the Lying Side-to-Side Knee.

EasyGlutesObliques

About this exercise

The Lying Side-to-Side Knee is a supine hip and lumbar mobility drill in which you drop your bent knees from side to side while keeping your shoulders flat on the floor. It gently mobilises the hip rotators, obliques, and lumbar spine, making it a common warm-up and cool-down movement.

How to Perform

  • Lie flat on your back with both knees bent and feet flat on the floor, hip-width apart
  • Extend your arms out to the sides for support, keeping both shoulders pressed into the floor
  • Slowly lower both knees to one side toward the floor, rotating at the hips
  • Pause briefly at the bottom, then use your core to bring both knees back through centre
  • Lower your knees to the opposite side in the same controlled manner
  • Continue alternating sides for the desired number of reps

Muscle Activation

Primary
GlutesObliquesInner thighs
Secondary
AbsQuadricepsOuter thighs

Common Mistakes

Common mistakes content is coming soon.

About the Lying Side-to-Side Knee

The Lying Side-to-Side Knee is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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