Twist Hip Lift

Engage your glutes and obliques with the Twist Hip Lift, a dynamic bodyweight exercise that builds core strength, stability, and rotational power.

AdvancedHips Body weight

Movement: Compound
Force: Push
Per set: 1 min
Rest: 30s

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Variations of Twist Hip Lift

Compound

Band Hip Lift

Hips · Gluteus Maximus · Band

Intermediate

Description

A core exercise that targets the abs and obliques, which also requires balance and coordination. The exercise involves twisting the hips and lifting them off the ground while maintaining a side plank position.

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How to do Twist Hip Lift

01
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.
02
Setup
Engage your core and glutes to lift your hips off the floor, ensuring your body remains rigid and aligned.
03
Slowly lower your hips towards the floor without fully resting, maintaining tension in your core and obliques.
04
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.
05
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.

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Questions

What muscles does Twist Hip Lift work?

Twist Hip Lift primarily targets Gluteus Maximus, Obliques. Secondary muscles include Hamstrings.

Is Twist Hip Lift good for beginners?

Twist Hip Lift is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Twist Hip Lift?

You need Body weight to perform Twist Hip Lift. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Twist Hip Lift?

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.

What are common mistakes when doing Twist Hip Lift?

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.