Twist Hip Lift
Expert Advice
Control the motion and focus on using your obliques and glutes to perform the twist and lift. Avoid using momentum to swing your legs.
How-to-do Steps
- Lie on your back with your arms out to the sides, palms down.
- Lift your legs towards the ceiling, keeping them straight.
- Exhale as you twist your hips to one side, lifting them off the ground.
- Inhale as you return to the starting position.
- Repeat the twist to the opposite side.
- Continue alternating sides for the desired number of repetitions.
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Muscles Worked
Twist Hip Lift primarily targets the Glutes, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Glutes40%
Abs40%
Secondary
Hamstrings20%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Twist Hip Lift work?
Twist Hip Lift primarily targets the Glutes, Abs. Secondary muscles involved include Hamstrings. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Twist Hip Lift?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Twist Hip Lift suitable for beginners?
Yes, Twist Hip Lift is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
