Bent Leg Twist
The bent leg twist is a seated stretch where you cross one leg over the other and turn your trunk towards the bent knee, using your arm against the leg to hold the turn. It stretches the sides of the trunk and the outer hip, and is the second rung of the Hybrid Calisthenics twist progression.
Also called: Bent Leg Twists · Equipment: stretching · Pattern: isolation
Step by step
- Sit on the floor with your legs straight in front of you.
- Place your right foot on the far side of your left knee, then bend your left leg so the left heel rests beside your right hip.
- Turn your trunk towards the bent right knee and hook your left arm around the outside of it. Place your right hand on the floor behind you.
- Keep turning to the right as far as you can with control, looking slightly down towards your right shoulder.
- Hold the position and breathe normally, easing into it slowly rather than twisting with speed.
- Come back to the start and repeat on the other side, then rest for about 30 seconds before the next hold.
- Turn towards the bent knee
- Hook your arm around the outside of the knee
- Sit tall as you turn
- Look slightly down towards your turning shoulder
- Ease into the turn slowly and hold
- Breathe normally throughout
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Obliques (internal/external) | Prime mover | D |
| Gluteus maximus | Stabiliser | D |
| Erector spinae | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Turning towards the straight leg
Fix: Turn towards the bent knee and hook your arm around it.
Twisting with speed
Fix: Move slowly into the turn and let it deepen during the hold.
Slumping as you turn
Fix: Sit tall through your spine before you turn.
Holding the breath
Fix: Breathe normally and let each breath out settle the turn.
What the research says
General fitness
- Published standard — Hampton's Hybrid Calisthenics programme sets 3 holds of 60 seconds on each side as the target, resting about 30 seconds between holds.
- Timing around training — A systematic review found static stretching done just before activity slightly cut performance, more so with holds of 60 seconds or longer per muscle group. Many people place long holds after training or in a separate session.
- Range-of-motion research — A meta-analysis of 11 trials found strength training and stretching produced similar range-of-motion gains.
- No direct research — There is no published research on this twist, its hold length or the twist progression.
Log the bent leg twist in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.