How to do the Twist Hip Lift
Twist Hip Lift is a beginner multi-joint compound pushing exercise targeting the Glutes in the Upper Legs region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Obliques and Hamstrings.
Twist Hip Lift demonstration · © GymiaFit
Twist Hip Lift at a glance
- Primary muscles
- Glutes
- Secondary muscles
- Obliques, Hamstrings
- Equipment
- Body Weight
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Twist Hip Lift step by step
- 1Lie on your back with your knees bent and feet flat on the ground.
- 2Place your hands by your sides for support.
- 3Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
- 4While keeping your hips lifted, twist your lower body to the right side, bringing your knees towards the ground.
- 5Return to the starting position and repeat the twist to the left side.
- 6Continue alternating twists for the desired number of repetitions.
A free workout that uses it
Twist Hip Lift — questions
What muscles does the Twist Hip Lift work?
The Twist Hip Lift primarily targets the Glutes. It also recruits the Obliques, Hamstrings as secondary movers.
What equipment do I need for the Twist Hip Lift?
None — the Twist Hip Lift uses your bodyweight only, so it works at home with nothing but floor space.
Is the Twist Hip Lift suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Twist Hip Lift?
Arms Apart Circular Toe Touch (male), Basic Toe Touch (male), Bent Knee Lying Twist (male) train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Twist Hip Lift demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.