Twist Hip Lift 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Glutes
Secondary Targets
Execution
Isolation
Force Type
Core
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Twist Hip Lift is a bodyweight exercise designed to target the glutes while also engaging the obliques. Starting from a lying position with knees bent and feet lifted so that thighs are perpendicular and shins parallel to the floor, the exercise involves slowly lowering the bent legs to one side while keeping the shoulders flat, creating a controlled twisting motion through the hips. This movement strengthens the glutes through hip extension while activating the obliques to stabilize and control the rotation. By lifting the legs back to the starting position using core strength, the exercise promotes stability, coordination, and controlled muscular engagement, making it an effective isolation movement for lower-body and core development.
How to Perform
Lie on your back with your knees bent and feet raised so that your thighs form a right angle with the floor and your shins run parallel to it. Engage your core to stabilize your torso.
Slowly lower both knees to one side, allowing your hips to rotate naturally, while keeping your shoulders pressed firmly against the floor. Move deliberately to maintain control and maximize glute and oblique activation.
Pause briefly at the bottom, feeling a gentle stretch through your obliques and tension in your glutes.
Use your abdominal and hip muscles to lift your knees back to the center starting position in a controlled manner, avoiding any jerky motions.
Repeat the same movement to the opposite side to complete one full repetition. Focus on smooth, deliberate motion rather than speed.
Aim for 10 to 15 repetitions per set, ensuring that your core stays tight throughout and your breathing remains steady.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Activate Your Core: Make sure your abdominal muscles are firmly engaged before initiating the lift. Keeping your core tight throughout the movement protects your lower back and ensures the glutes and obliques are doing the work.
Controlled Motion: Move slowly and deliberately, lifting your hips and twisting them to one side without sudden jerks. Lower your legs back down in a steady manner before switching to the other side. Avoid using momentum, as it reduces effectiveness and increases the risk of strain.
Proper Breathing: Coordinate your breath with the movement. Take a deep inhale as you lower your legs and exhale while lifting them back up. This not only helps maintain core stability but also supplies your muscles with essential oxygen for better performance.
How Not to Perform
Do not let your lower back arch off the floor: Allowing your spine to lift reduces core engagement and shifts stress onto your lower back, which can cause strain. Keep your back pressed gently into the floor.
Avoid using momentum: Swinging your legs or hips quickly takes the work away from the glutes and obliques and can lead to injury. Always move slowly and deliberately.
Do not lift your shoulders: Raising your shoulders off the ground reduces stability and shifts effort away from the target muscles. Keep your shoulder blades pressed down throughout the exercise.
Do not hold your breath: Holding your breath decreases core activation and can increase tension in the wrong areas. Maintain steady, coordinated breathing—inhale while lowering, exhale while lifting.
Do not let your knees drop too low or too fast: Dropping the legs abruptly or too far can strain the obliques or hip flexors. Control the range of motion and keep movements smooth.
Do not relax your core mid-movement: Loosening your abdominal engagement reduces the effectiveness of the exercise and increases risk of injury. Keep the core tight from start to finish.
Do not rush repetitions: Performing reps too quickly reduces muscle activation and wastes energy. Focus on slow, controlled lifts and twists for maximum engagement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
