TETSUTwist Hip Lift
The Twist Hip Lift is a bodyweight exercise for the upper legs that primarily targets the glutes, with the obliques and hamstrings assisting. Follow the 6 steps below for correct form, with an animated demonstration.
glutesupper legs
obliqueshamstrings
body weight
How to do the Twist Hip Lift
- Lie on your back with your knees bent and feet flat on the ground.
- Place your hands by your sides for support.
- Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
- While keeping your hips lifted, twist your lower body to the right side, bringing your knees towards the ground.
- Return to the starting position and repeat the twist to the left side.
- Continue alternating twists for the desired number of repetitions.
Common questions
What muscles does the Twist Hip Lift work?
The Twist Hip Lift primarily targets the glutes. The obliques and hamstrings work as supporting muscles.
What equipment do I need for the Twist Hip Lift?
None. The Twist Hip Lift uses your body weight only, so you can do it anywhere.
How many sets and reps of the Twist Hip Lift should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Twist Hip Lift works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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