Floor Lying Glute Twist Roll
Twist & tone! Strengthen your core & glutes with this floor exercise. Great for all levels.
The Floor Lying Glute Twist Roll is a compound exercise that mainly works the glutes & hips and lower back, with help from the hamstrings and core. No equipment needed: it uses just your bodyweight.
Floor Lying Glute Twist Roll Muscles Worked
Primary
Glutes (gluteus maximus); Spinal Erectors (erector spinae)
Secondary
Hamstrings; Abdominals (rectus abdominis)
Floor Lying Glute Twist Roll Variations and Alternatives
How to do the Floor Lying Glute Twist Roll
Start by lying flat on your back on a comfortable but firm surface, with your knees bent and feet flat on the floor. Place your arms out to the sides for stability.
Engage your core muscles and glutes as you lift your hips up off the floor into a bridge position. Your body should form a straight line from your shoulders to your knees.
While keeping your hips elevated, rotate them to one side to twist your lower body, holding the position briefly if desired.
Return to the center and lower your hips back to the floor.
Repeat the movement, this time rotating your hips to the opposite side.
Perform the desired number of repetitions, alternating sides with each lift.
Tips: Keep your movements controlled and deliberate to maintain engagement of your core and glutes throughout the exercise. Make sure to breathe steadily, exhaling as you lift and twist, and inhaling as you return to the starting position. Avoid letting your hips sag at any point during the exercise; they should either be lifted in the bridge or resting on the ground between repetitions. If you experience any discomfort in your lower back, lessen the range of motion, reduce the number of repetitions, or take a break from the exercise.
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Floor Lying Glute Twist Roll FAQs
What muscles does the Floor Lying Glute Twist Roll work?
The Floor Lying Glute Twist Roll mainly works the glutes & hips and lower back, with help from the hamstrings and core. The main muscles are the gluteus maximus and erector spinae.
What equipment do you need for the Floor Lying Glute Twist Roll?
None. The Floor Lying Glute Twist Roll is a bodyweight exercise, so you can do it anywhere.
Is the Floor Lying Glute Twist Roll a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Floor Lying Glute Twist Roll go on?
It belongs on leg day in a push/pull/legs routine.
What are some Floor Lying Glute Twist Roll variations and alternatives?
Similar exercises include the Glute-Ham Twist, Glute Bridge Roll, Foam-Roll Glute and Foam-Roll Hip Thrust.
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