Educational content only; this is not medical advice.
What unstacked means in the twisted series
Here, unstacked describes the relationship between the two knees. Each knee stays on its own contact point, with space between them and each one aligned beneath its hip bone. Neither knee rests on top of the other. The phrase does not refer to whether a knee sits over an ankle in a lunge or squat; those are different movement questions.
The twisted series includes positions such as twisted plank, twisted saw and twisted wheelbarrow. In these variations, the setup keeps both knees supported while the person adds rotation. The defining change is the twist. The knees do not need to be stacked to make the movement a twist, and keeping them separated helps preserve the intended position.
Both knees form the base of the movement
Keeping both knees down gives the body two distinct points of support. They remain apart, in line with the hip bones, rather than forming one contact point by placing one knee over the other. The position gives the person a base from which to rotate while keeping the lower body organised.
The distinction matters because the name of an exercise is not enough to identify its setup. A twisted variation asks for rotation while the knees stay separated. A stacked-knee position changes the support pattern and the emphasis of the movement. Nelly’s cue is specific to the twisted series, not a rule for every kneeling exercise.
The anterior oblique connection
Nelly connects this setup to the anterior oblique subsystem. The external oblique links through the abdominal fascia towards the pubis, where force can transfer into the adductors on the opposite leg. The result is a cross-body relationship between the trunk and the other side of the pelvis and thigh.
With both knees down, pressing into the opposite knee can make that connection more available during the twist. Nelly’s position is that this creates deeper oblique activation and gives the pelvis better stability. The knees are not only passive supports in this explanation; their separation allows the opposite-side press to contribute to the trunk’s work.
Why stacking changes the emphasis
When one knee is placed directly on top of the other, the two separate supports become a stacked base. In Nelly’s view, that position weakens the cross-body connection used in the twisted series. The rotation can then drift towards a side-plank shape, with the body organised around a different support pattern.
A true side plank uses stacked knees. That is an appropriate position for that exercise. In a twisted plank, twisted saw or twisted wheelbarrow, the intention is different: both knees stay apart and supported while the person rotates. Distinguishing the two setups makes the exercise easier to identify and coach.
A more defined way to coach the series
Nelly has coached the knees separated in the twisted series for about two years, with the method’s support. The explanation has become more defined over that time: the cue describes this series and its cross-body purpose. It is a clarification of how the method is being applied, not a claim that a different earlier explanation made someone wrong.
For an instructor, the useful distinction is task-based. In the twisted series, place both knees on their supports, keep them apart beneath the hip bones and guide the rotation from there. In a side plank, the knees are stacked. Naming the movement first helps make the setup clear without turning one position into a rule for every exercise.
Keep the twist controlled
The setup supports the exercise; it does not replace controlled movement. Keep both knees on the carriage or platform, maintain the space between them, and let the rotation happen without shifting into a stacked-knee base. The range can remain small while the person learns the relationship between the press and the twist.
If a participant cannot keep the position organised, the instructor can reduce the range or choose a simpler variation. The aim is to make the intended twisted-series pattern understandable and repeatable. In this context, unstacked is a precise coaching choice: two supported knees, separated under the hips, with rotation through the body.
Frequently asked questions
What does unstacked mean in the twisted series?
Both knees stay on the carriage or platform, separated and aligned beneath the hip bones. The person rotates without placing one knee on top of the other.
Why press into the opposite knee?
The press can engage the anterior oblique connection between the external oblique, abdominal fascia, pubis and adductors of the opposite leg, supporting oblique effort and pelvic stability.
Are the knees unstacked in a side plank?
No. The side-plank setup stacks the knees. Nelly uses separated knees for the twisted series, where the person rotates from a different base.