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Instructions
- Lie flat on your back with arms extended out for support.
- Bend your knees at 90 degrees and lift your legs off the floor.
- Slowly tilt your knees to the right side without letting them touch the ground.
- Bring your knees back to the center using your core.
- Repeat the movement to the left side and return to the center.
Technical tips
- Keep your shoulders firmly on the mat for stability.
- Control the motion to avoid swinging the legs.
- Engage your core throughout the exercise for maximum benefit.
Breathing tips
- Inhale as you lower your knees to the side.
- Exhale as you bring your knees back to the center.
Medical restrictions
- Avoid if you have acute lower back pain.
- Not recommended for hip or pelvic injuries.
- Seek medical clearance if recovering from abdominal surgery.
Description
The Bent-Knee Leg Tilts, also known as Bent-Knee Windshield Wipers, are a core-focused exercise performed lying on the floor. This movement primarily targets the abdominal muscles, especially the obliques, while also activating the lower back and hip stabilizers. By bending the knees at 90 degrees, the exercise reduces the intensity compared to straight-leg versions, making it more accessible for beginners and those with limited core strength. The controlled side-to-side motion challenges the core to resist rotation, improving stability and balance. This variation is particularly effective for developing oblique strength and enhancing spinal mobility without overloading the lower back. It also trains functional rotational control, which is valuable for both athletic performance and daily movements. Since it requires no equipment other than a yoga mat, the exercise is highly convenient and suitable for home workouts, Pilates, and yoga sessions. Regular practice can improve posture, reduce lower back discomfort, and build foundational core strength. The Bent-Knee Leg Tilts are a safe and practical choice for those seeking a beginner-friendly yet effective core exercise that emphasizes stability, control, and rotational strength.
What are the benefits of Bent-Knee Leg Tilts?
They strengthen the obliques, improve rotational stability, and build core endurance while being beginner-friendly due to the bent-knee position.
What is the most common mistake in Bent-Knee Leg Tilts?
A common mistake is lifting the shoulders off the mat or letting the legs swing, which reduces control and core activation.
Are Bent-Knee Leg Tilts safe for the lower back?
Yes, they are generally safe because the bent-knee position reduces stress on the spine. People with back issues should use a smaller range of motion.
How is this different from straight-leg Windshield Wipers?
Bent-Knee Leg Tilts are easier and safer for beginners, while straight-leg Windshield Wipers are more advanced and place greater demand on the core.
How many reps should I do of Bent-Knee Leg Tilts?
Perform 10–15 reps per side for 2–3 sets, focusing on slow and controlled movement for best results.
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