Twist Hip Lift
A glute bridge with a reach: as the hips rise, one arm sweeps overhead toward the floor and the upper back turns with it.
How to do it
Setup
On the back, knees bent and feet flat, one hand on the opposite shoulder, the other arm pointing up.
Steps
- Drive through the heels to lift the hips.
- Sweep the raised arm overhead toward the floor, turning the chest with it.
- Lower the hips and bring the arm back up; finish the side, then switch.
Common mistakes
Arching the lower back to lift higher: the glutes lift the hips, ribs down. Hips tilting with the turn: keep them level while the chest rotates. Flinging the arm: sweep it slowly and only as far as the shoulder allows.
Breathing
Exhale driving up, inhale lowering.
