Legs · Bodyweight
Twist Hip Lift
How to do the twist hip lift, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Hinge
- Mechanic
- Compound
How to do it
Lie on your back with knees bent and feet flat on the floor. Drive through your heels to lift your hips into a bridge, then add a gentle rotation by dropping one hip slightly and twisting through your trunk before returning. Lower with control and alternate the twist each rep.
- 1Glutes squeezing at the top of each lift
- 2Obliques working through the twist
- 3Hips staying high as you rotate
Common mistakes
- Overarching the lower back instead of squeezing the glutes
- Twisting so far you lose hip height
- Pushing through the toes instead of the heels
Muscles worked
The twist hip lift mainly works the glutes, with the lower abs, obliques, hamstrings, and lower back assisting.
- GlutesPrimary
- Lower AbsSupport
- ObliquesSupport
- HamstringsSupport
- Lower BackSupport
- Upper AbsMinor
- QuadsMinor
Kovo programs the twist hip lift for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.