Twist Hip Lift
Skip the guesswork: Twist Hip Lift leans on pure bodyweight leverage for muscle you built on purpose.
How to do 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.
Twist Hip Lift Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Change leverage or elevation before you add load.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Hold the end position for a beat once reps come easily.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Add reps first, then slow the lowering phase.
Common Twist Hip Lift Mistakes
Shortening the range as soon as the set gets hard
End the set on the last full-range rep instead of grinding out halves.
Moving through the easy half of the range only
Work the part of the range that feels hardest, not the part that feels good.
Repeating the same load and rep scheme for months
Pick one variable, load, reps, or tempo, and push it every week.
Easier and Harder Than Twist Hip Lift
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Twist Hip Lift — Frequently Asked Questions
How do you 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. Use your bodyweight only and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Twist Hip Lift work?
The Twist Hip Lift primarily targets the glutes. It is classified as a legs exercise and is performed with your bodyweight only.
How many sets and reps of the Twist Hip Lift should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Hold the end position for a beat once reps come easily. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Twist Hip Lift good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic legs patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Twist Hip Lift?
Try the Sled 45 Degrees One Leg Press, Barbell Narrow Stance Squat or the Dumbbell Contralateral Forward Lunge. Each trains the glutes with a similar movement pattern, so you can swap based on the equipment you have available.
