Exercise
Hip Twist
AdvancedSupine rotational exercise with legs in tabletop that challenges oblique control.
Setup instructions
Lie supine with arms in a T position and legs in tabletop. Press the arms into the mat and lengthen the neck. Engage the abdominals before dropping the legs.
Breathing cues
Exhale to twist. Inhale through center.
Movement steps
- 1Exhale to lower both knees to one side without lifting the opposite shoulder.
- 2Inhale to return through center.
- 3Exhale to lower to the other side.
- 4Keep the movement controlled and the knees together.
Common mistakes
Letting the shoulders lift; dropping the legs too low; separating the knees; rushing the twist.
Safety notes
Reduce range or keep feet on the mat if the low back arches. Stop for sharp twisting pain.
Connections
Related exercises
FAQs
Is Hip Twist beginner-friendly?
No. Hip Twist is advanced due to rotational load on the lumbar spine.
What muscles does Hip Twist work?
Obliques and deep abdominals control the twist; hip flexors stabilise the leg shape.
What is Hip Twist good for?
It builds rotational trunk control and hip stability in supine.
How low should my knees go?
Only as low as the opposite shoulder stays down and the back stays long.