Knee pain during twists#1670

I have the spinal mobility to do full twists, but i cant progress past the base level, because every time i try to do bent leg twists i feel pain around my right knee and tibialis

Hey. This is Chrys, one of the trainers at Hybrid.

If you’re feeling pain around your knee or tibialis during bent leg twists, it usually means the rotation is being forced through your lower leg instead of your hips and spine. Even though your spinal mobility’s good, that bent position can create torque on the knee if your hips or ankles aren’t fully supporting the movement.

Try keeping your knees a little farther apart so the twist comes from your core and upper body, not from the joint. You can also prop a small rolled towel or yoga block under the outer knee of your front leg—this keeps the knee stable and reduces stress on the tibialis. If it still hurts, drop back to the base twist but make it harder by adding a slower tempo, longer holds, or light resistance (like crossing your arms in front or pressing your palms together). That way, you still strengthen your rotation without aggravating the area.

Once the pain’s gone and your knees feel solid, you can re-test bent leg twists—but stop right away if the pain returns. The goal is controlled movement, not forcing range through the knee joint.

Thank you for the help. This seems to work

Of course!