45 degree bicycle twist knee to elbow

Category

Core

Difficulty

Intermediate

Equipment

Hyperextension Bench

Primary muscles

Rectus Abdominis, External, Internal Obliques

Secondary muscles

Iliopsoas, Quadriceps Femoris

How to do it

1. Align yourself to 45 degrees to the floor by fixing your left foot into the footrest and supporting your thigh against the padded platform.
2. Place your left hand behind your head and your right hand on your waist.
3. Open your upper leg slightly and bend your knee while bringing your opposite elbow towards it.
4. Return to the initial position, and repeat.

Form tips

• Keep your hips pressed on the hyperextension bench to engage your core muscles more effectively and protect your spine.
• Avoid pulling on your neck with your hand; use your core to lift and twist, keeping your neck in a neutral position.
• Perform the exercise slowly and deliberately to maximize muscle engagement and reduce the risk of strain.