Exercise guide
Twist Hip Lift
- Intermediate
- Compound
- Rep-based
- Lower legs
- Shoulders
- Upper legs
- Waist
The Twist Hip Lift is a dynamic variation of the glute bridge that integrates spinal rotation to challenge the obliques while developing explosive hip extension and posterior chain stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart.
- Place your arms resting at your sides with palms facing down for stability.
- Tuck your chin slightly and engage your core to flatten your lower back against the floor.
How to do it
- Drive through your heels to lift your hips toward the ceiling while simultaneously reaching one arm across your body toward the opposite side.
- Exhale as you rotate your torso, aiming to touch the floor behind the opposite shoulder with your reaching hand.
- Inhale as you lower your hips and arm back to the starting position in a controlled, 2-second tempo.
- Alternate sides for each repetition, ensuring your hips stay high throughout the rotational phase.
Form checklist
- Keep your weight distributed across your shoulder blades, never on your neck.
- Squeeze the glute of the reaching side hard at the top of the movement.
- Ensure your knees stay tracked over your toes and do not collapse inward.
- Maintain a neutral spine; avoid over-arching the lower back at the peak of the lift.
Pro tips
- To maximize oblique engagement, focus on driving the hip of the reaching arm higher than the stationary hip.
- Push actively into the floor with the non-reaching arm to create a stable pivot point for the rotation.
Make it harder
- Pause for 2 seconds at the peak of the rotation to increase time under tension for the glutes and obliques.
- Perform the exercise with your feet elevated on a stable bench or step to increase the range of motion and hamstring demand.
Frequently asked
- What muscles does the twist hip lift work?
- The twist hip lift primarily targets the abs, hamstrings, and obliques, and also works the erector spinae, hip flexors, and quadriceps as secondary muscles.
- What equipment do you need for the twist hip lift?
- The twist hip lift requires no equipment — just your body weight.
- Is the twist hip lift good for beginners?
- The twist hip lift is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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