Twist Hip Lift

Setup

1. 01Lie on your back with knees bent and feet flat, hip width apart.
2. 02Place arms out to the sides on the floor for support.
3. 03Press the lower back gently toward the floor and brace.
4. 04Keep the knees together throughout the movement.

Execution

1. 01Drive through the heels to lift the hips into a bridge.
2. 02At the top, rotate the hips and lower them a few inches toward one side.
3. 03Return to the centered bridge position with the glutes squeezed.
4. 04Alternate the drop side each rep, then lower the hips fully to rest.

Checkpoints

• -Shoulders and arms stay flat on the floor while the hips rotate.
• -The bridge stays high between twists rather than sagging.
• -The rotation is controlled, not a collapse to the floor.
• -Knees stay together and pointed forward.

Common mistakes

• -Letting the hips touch the floor on every twist.
• -Arching the lower back instead of squeezing the glutes at the top.
• -Turning the twist into a fast, sloppy wobble.
• -Pushing through the toes and cramping the hamstrings.