Upper Legs Exercise · Body Weight

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Twist Hip Lift

Category

Upper Legs

Equipment

Body Weight

Target

Glutes

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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.

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.

Muscles Worked

The Twist Hip Lift primarily targets the Glutes, with Obliques as the primary synergist muscle group, along with the Hamstrings.

More Upper Legs Exercises

All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted · Quads

More Glutes Exercises

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

Equipment Alternatives

Don't have body weight? These target the same glutes with different equipment.

Assisted Lying Glutes Stretch Assisted · Glutes Band Bent-Over Hip Extension Band · Glutes Barbell Clean-Grip Front Squat Barbell · Glutes Cable Deadlift Cable · Glutes

FAQ

What muscles does the Twist Hip Lift work?

The Twist Hip Lift primarily targets the glutes, with the obliques and hamstrings assisting.

What equipment do I need for the Twist Hip Lift?

The Twist Hip Lift is done with no equipment — just body weight.

What's a good alternative to the Twist Hip Lift?

If you don't have access to the space or setup it needs, the Assisted Lying Glutes Stretch targets the same glutes using assisted instead.