10 Best Twist Hip Lift Alternatives for Home Workouts

Ranked 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. Open "How to perform this exercise" on a card for 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. Best match

   Play demonstration

   1. Resistance Band Hip Thrusts On Knees

   81% match

   • Glutes
   • Band
   • Beginner
   • Isolation

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

   How to perform this exercise

   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. Play demonstration

   Progression

   2. Glute Bridge Two Legs On Bench

   86% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
3. Play demonstration

   Progression

   3. Rear Decline Bridge

   85% match

   • Glutes
   • Bodyweight
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie on your back with your feet flat on the ground and your knees bent.
   2. Place your arms by your sides with your palms facing down.
   3. Engage your glutes and hamstrings, and lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
   4. Hold this position for a few seconds, 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
4. Play demonstration

   Progression

   4. Bench Hip Extension

   84% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Sit on a bench with your back against the bench and your feet flat on the ground.
   2. Place your hands on the bench 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 sets of 8 to 12 reps, and add reps before you add load.

   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
   • Balance: easier to stay steady on than the Twist Hip Lift
5. 

   Progression

   5. Butt Lift (Bridge)

   84% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Lie flat on the floor on your back with the hands by your side and your knees bent. Your feet should be placed around shoulder width. This will be your starting position.
   2. Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top for a second.
   3. Slowly go back to the starting position as you breathe in.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   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
6. Play demonstration

   Progression

   6. Pelvic Tilt Into Bridge

   83% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Lie on your back with your knees bent and feet flat on the ground.
   2. Place your arms by your sides with your palms facing down.
   3. Engage your glutes and core muscles.
   4. Tilt your pelvis upward, lifting your hips off the ground.
   5. Hold the bridge position for a few seconds.
   6. Slowly lower your hips back down to the starting position.
   7. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   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
7. Play demonstration

   Progression

   7. Low Glute Bridge On Floor

   83% match

   • Glutes
   • Bodyweight
   • Beginner
   • Compound

   How to perform this exercise

   1. Lie flat on your back with your knees bent and feet flat on the ground.
   2. Place your arms by your sides, palms facing down.
   3. Engage your glutes and core, then lift your hips off the ground until your body forms a straight line from your knees to your shoulders.
   4. Pause for a moment at the top, squeezing your glutes.
   5. Slowly lower your hips back down to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

   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
8. Play demonstration

   Progression

   8. Swimmer Kicks V. 2

   83% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. Lie face down on a mat with your arms extended overhead.
   2. Engage your core and lift your chest and legs off the ground simultaneously.
   3. Kick your legs up and down in a fluttering motion, as if you were swimming.
   4. Continue kicking for the desired number of repetitions.
   5. Lower your chest and legs back down to the starting position.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   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 face down, not lying on your back
9. 

   9. Leg Lift

   80% match

   • Glutes
   • Bodyweight
   • Beginner
   • Isolation

   How to perform this exercise

   1. While standing up straight with both feet next to each other at around shoulder width, grab a sturdy surface such as the sides of a squat rack or the top of a chair to brace yourself and keep balance.
   2. With or without an ankle weight, lift one leg behind you as if performing a leg curl but standing up while keeping the other leg straight. Breathe out as you perform this movement.
   3. Slowly bring the raised leg back to the floor as you breathe in.
   4. Repeat for the recommended amount of repetitions.
   5. Repeat the movement with the opposite leg.

   Sets and reps: 3 sets of 8 to 12 reps on each side, and add reps before you add load.

   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: kneeling, not lying on your back
10. Play demonstration

    10. Band Hip Lift

    79% match

    • Glutes
    • Band
    • Beginner
    • Compound

    How to perform this exercise

    1. Lie on your back with your knees bent and feet flat on the ground.
    2. Place a resistance band just above your knees.
    3. Engage your glutes and core muscles.
    4. Press your heels into the ground and lift your hips off the floor, squeezing your glutes at the top.
    5. Pause for a moment at the top, then slowly lower your hips back down to the starting position.
    6. 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: a band, not bodyweight only
    • Body position: lying on your back, the same as the Twist Hip Lift