10 Best Twist Hip Lift Alternatives for Home Workouts

The Twist Hip Lift is done lying on your back. Ranked closest by our scoring: Resistance Band Hip Thrusts On Knees, the Leg Lift and the Band Hip Lift. Seven harder versions, among them the Glute Bridge Two Legs On Bench and the Rear Decline Bridge, are listed below as progressions rather than swaps.

Twist Hip LiftWatch the Twist Hip Lift

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Twist Hip Lift

The steps for the Twist Hip Lift itself, so you can judge how close each substitute below really is.

Glutes, with obliques, hamstrings · Bodyweight · Beginner · Isolation

  1. Lie on your back with your knees bent and feet flat on the ground.
  2. Place your hands by your sides for support.
  3. Engage your glutes and lift your hips off the ground, forming a straight line from your knees to your shoulders.
  4. While keeping your hips lifted, twist your lower body to the right side, bringing your knees towards the ground.
  5. Return to the starting position and repeat the twist to the left side.
  6. Continue alternating twists for the desired number of repetitions.

The 10 Best Twist Hip Lift Alternatives

10 substitutes, ranked by how closely each one matches the Twist Hip Lift on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

  1. Resistance Band Hip Thrusts On KneesPlay demonstration

    1. Resistance Band Hip Thrusts On Knees

    81% match

    Glutes · Beginner · Isolation

    A good swap when you have a band to work with, and it still works the glutes.

    • Band
    How to perform it
    1. Start by kneeling on the ground with your knees hip-width apart and your feet flexed.
    2. Wrap the resistance band around your thighs, just above your knees.
    3. Place your hands on your hips or extend them out in front of you for balance.
    4. Engage your glutes and core muscles.
    5. Push your hips forward and squeeze your glutes as you lift your knees off the ground, extending your hips until your thighs are parallel to the ground.
    6. Hold the position for a moment, then slowly lower your knees back down to the starting position.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Twist Hip Lift
    • Equipment: a band, not bodyweight only
    • Body position: kneeling, not lying on your back
  2. Glute Bridge Two Legs On BenchPlay demonstration

    Progression

    2. Glute Bridge Two Legs On Bench

    86% match

    Glutes · Intermediate · Compound

    Pick this when you want a harder version that still works the glutes.

    • Bodyweight
    How to perform it
    1. Sit on the edge of a bench with your back against it and your feet flat on the ground.
    2. Place your hands on the bench beside your hips for support.
    3. Engage your glutes and hamstrings, then lift your hips off the bench until your body forms a straight line from your knees to your shoulders.
    4. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: glutes, the same as the Twist Hip Lift
    • Equipment: bodyweight only, the same as the Twist Hip Lift
    • Body position: lying on your back, the same as the Twist Hip Lift

Why You Might Need a Twist Hip Lift Alternative

People substitute the Twist Hip Lift for pain, mobility limits, lack of progressions, or equipment needs. A replacement lets you keep the same glute emphasis while changing load, stability, or range of motion. For example, a hip thrust adds axial load to increase gluteus maximus recruitment, while clamshells bias the gluteus medius for lateral stability. Prioritize movements that preserve hip extension and horizontal abduction mechanics. Cue: brace your core, keep the pelvis neutral, and squeeze the glute at peak contraction to avoid lumbar dominance and maximize posterior-chain activation.

Twist Hip Lift FAQ

What muscles does Twist Hip Lift work?

The Twist Hip Lift primarily targets the gluteus maximus and the gluteus medius, with secondary hamstring and core stabilization support. Cue: drive through the heel and perform a strong glute squeeze at the top to maximize hip-extension torque and lateral glute activation while minimizing lumbar involvement.

Find Alternatives for Any Exercise

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