Bent Legs Hip Lift With Twist Tutorial
The Bent Legs Hip Lift With Twist is a bodyweight abs exercise that combines a hip lift with a controlled rotation at the top. It is similar to a reverse crunch, but the added twist increases engagement of the obliques.
This move is great for people looking for a how to train lower abs and obliques without equipment. It works well in home workouts and core finishers. Focus on slow control, lifting the hips using your abs, and twisting only as far as you can without losing form.
Benefits
- Targets lower abs without equipment
- Adds rotational core strength
- Improves control of hip movement
- Helps build balanced abs and obliques
- Low impact on joints
- Great for home workouts
Setup & Starting Position
Lie flat on your back on a mat or the floor. Bend your knees to about 90 degrees and lift your feet so your thighs are pointing straight up and your shins are parallel to the floor.
Place your arms down by your sides with palms pressing gently into the floor. Your head, shoulders, and upper back stay relaxed on the ground. Keep your neck neutral and eyes facing the ceiling.
Before starting, gently pull your belly button toward your spine to engage your core. Your lower back should be close to the floor, but not forcefully pressed down.
Setup tip: Think about lifting your hips with your abs, not swinging your legs.
How To Do Bent legs hip lift with twist (Step-by-step)
- Start lying on your back with knees bent and legs lifted.
- Brace your core and press your arms into the floor.
- Exhale and lift your hips a few inches off the ground.
- At the top, rotate your hips slightly to one side.
- Return to center while still elevated.
- Lower hips back to the floor with control.
- Repeat, alternating the twist side each rep.
- Move slowly and avoid momentum.
Form Cues
- Lift hips, not legs
- Small, controlled twist
- Core tight the whole time
- Arms press into floor
- No swinging or jerking
Breathing & Bracing
Start each rep by lightly bracing your core as if preparing for a gentle cough. This helps stabilize your spine without holding your breath.
Inhale in the starting position. As you lift your hips off the floor, exhale slowly through your mouth. This makes it easier to engage the lower abs and control the movement.
At the top of the lift, keep breathing normally and avoid holding your breath during the twist. As you lower back down, take another relaxed inhale.
A simple rhythm you can repeat is inhale at the bottom, exhale on the lift and twist, inhale as you return.
Common Mistakes
- Swinging the legs, fix by slowing down the tempo.
- Twisting too far, fix by keeping the movement small and controlled.
- Using momentum, fix by pausing briefly at the top.
- Arching the lower back, fix by bracing your abs before lifting.
- Pushing with the feet, fix by focusing on hip movement only.
How It Should Feel
Good signs:
- Strong contraction in the lower abs
- Obliques working during the twist
- Control throughout the movement
Warning signs:
- Sharp pain in the lower back, stop immediately
- Neck strain from tensing shoulders
If you feel it mostly in your neck, relax your head and press your arms into the floor. If your lower back takes over, reduce the range of motion and slow down.
Alternative Names
twisting reverse crunch, hip lift with rotation
Variations
Easier
- Bent Legs Hip Lift: Remove the twist and focus only on lifting hips.
- Single-Side Hip Lift: Twist to one side only for all reps.
Harder
- Straight Legs Hip Lift With Twist: Extend legs straight up to increase difficulty.
- Slow Tempo Hip Lift With Twist: Add a 3 second lift and lower.
Sample Workout
Core Focus Workout
- Dead Bug, 3 x 10 reps
- Bent Legs Hip Lift With Twist, 3 x 12 reps
- Forearm Plank, 3 x 30 seconds
- Bicycle Crunch, 2 x 20 reps
Rest 30 to 45 seconds between exercises and focus on control.
Progression Plan
Week 1: Perform 2 to 3 sets of 8 to 10 reps. Focus on learning the technique, slow tempo, and small twists. Rest 45 seconds between sets.
Week 2: Increase to 10 to 14 reps per set. Reduce rest to 30 seconds and aim for smoother control at the top.
Week 3: Add a pause of 1 second at the top of each hip lift before twisting. Keep reps at 12 to 14.
Progress to advanced variations when you can complete all reps without swinging or losing lower back control. Repeat a week if form breaks down.
FAQ
How many reps should I do?
Start with 8 to 12 controlled reps and build up gradually.
Is this safe for beginners?
Yes, if done slowly and without the twist at first.
Should my lower back lift?
Yes, the hips should lift slightly, but avoid excessive arching.
Can I do this every day?
You can, but allow rest if your core feels very sore.
Summary
The Bent Legs Hip Lift With Twist is an effective way to challenge your abs and obliques using only your bodyweight. By focusing on slow, controlled movement and proper breathing, you can build core strength without stressing your joints.
Use this exercise as part of a balanced core routine and progress only when your form stays solid. Consistency and control matter more than speed or reps.
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