Upper Legs Exercise · Body Weight

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Twist Hip Lift

Adding a twist to a hip lift or bridge brings the obliques into what's otherwise a straightforward glute exercise, since the rotation forces the core to control the hips through an asymmetric range. It's a good bridge between basic hip thrusts and more complex rotational core work. Keep the movement controlled — the twist is meant to add a training stimulus, not momentum.

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Category

Upper Legs

Equipment

Body Weight

Target

Glutes

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Twist Hip Lift

1. Lie on your back with your knees bent and feet flat on the floor.
2. Place your hands by your sides for support.
3. Engage your glutes and lift your hips off the floor, forming a straight line from your knees to your shoulders.
4. While keeping your hips lifted, twist your lower body to the right side, bringing your knees toward the floor.
5. Return to the starting position and repeat the twist to the left side.
6. Continue alternating twists for your target number of reps.

Technique & Form Tips

Focus on trunk flexion, rotation, or anti-movement stability as required by your specific variation. Maintain the suggested pelvic and spinal orientation to keep tension focused on the abdominal area throughout each repetition or hold.

Common Mistakes to Avoid

• Copying the wrong trunk action: Follow the demonstrated movement. A held plank, rotation and crunch require different actions rather than the same repeated trunk curl.
• Lower back arching: Keep the spine controlled to prevent the lower back from hyperextending under the load.
• Excessive speed: Perform movements with deliberate control rather than relying on rapid, bouncing motions.

How to Breathe During This Exercise

Maintain a steady breathing rhythm during the effort.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Twist Hip Lift mainly targets your Glutes, with your Obliques helping support the movement, along with your Hamstrings.

More Upper Legs Exercises

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Band Bent-Over Hip Extension Band · Glutes Band Hip Lift Band · Glutes Band Lying Hip Internal Rotation Band · Glutes Band Pull Through Band · Glutes Band Seated Hip Internal Rotation Band · Glutes Band Squat Band · Glutes

FAQ

What muscles does the Twist Hip Lift work?

The Twist Hip Lift mainly works your glutes. It also helps strengthen your obliques and hamstrings. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Twist Hip Lift?

You do the Twist Hip Lift with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Twist Hip Lift?

One mistake to watch for is copying the wrong trunk action: Follow the demonstrated movement. A held plank, rotation and crunch require different actions rather than the same repeated trunk curl.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Twist Hip Lift?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.