Twist Hip Lift

Description

How to Do Twist Hip Lift

1. 1
   Setup

   Start in a side plank position with your forearm directly under your shoulder, feet stacked, and your body forming a straight line from head to heels.

2. 2
   Setup

   Engage your core and glutes to lift your hips off the floor, ensuring your body remains rigid and aligned.

3. 3

   Slowly lower your hips towards the floor without fully resting, maintaining tension in your core and obliques.

4. 4

   As you lift your hips back up, simultaneously twist your torso, rotating your top hip forward and bringing your top elbow towards the floor, engaging your obliques.

5. 5

   Untwist and return your body to the initial side plank position, fully extending your hips and maintaining a straight line.

Tips

• Focus on controlled movement throughout the entire range of motion, especially during the twist and return, to maximize oblique and glute engagement.
• Maintain a stable shoulder by actively pressing your forearm into the floor, preventing your shoulder from shrugging towards your ear.
• Exhale as you lift and twist your hips, powerfully engaging your obliques and glutes, then inhale as you slowly lower and untwist.
• Keep your feet stacked and glutes engaged even when lowering your hips; this helps maintain tension and supports core stability.

Common Mistakes

• ×Sagging hips during the side plank portion indicates a lack of core engagement; fix this by actively pressing your hips upward and squeezing your glutes to maintain a straight line.
• ×Rushing the twisting motion often relies on momentum rather than muscle activation; slow down the movement and focus on a deliberate, controlled rotation from your obliques.
• ×Allowing your supporting shoulder to collapse or shrug towards your ear can strain the joint; actively press your forearm into the floor and keep your shoulder packed down and away from your ear.