Glutes exercise · body weight
Twist Hip Lift
The twist hip lift is a bodyweight exercise that targets the glutes, with the obliques and hamstrings assisting.
- Target muscle
- Glutes
- Also works
- Obliques, hamstrings
- Equipment
- Body weight
- Body part
- Upper legs
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.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the glutes. The obliques and hamstrings work as secondary muscles. See all glute exercises or every bodyweight exercise.
