Sideway Lift Vertical Turn
Tone your abs and glutes with Sideway Lift Vertical Turn! A challenging exercise for core strength and stability.
The Sideway Lift Vertical Turn is a compound exercise that mainly works the core, with help from the glutes & hips and lower back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Sideway Lift Vertical Turn Muscles Worked
Primary
Abdominals (rectus abdominis); Deep Core (transverse abdominis)
Secondary
Glutes (gluteus maximus); Spinal Erectors (erector spinae)
Sideway Lift Vertical Turn Variations and Alternatives
How to do the Sideway Lift Vertical Turn
Sideways Lifts Vertical Turn
Starting Position:
Lie Flat: Begin by lying on your back on an exercise mat or a comfortable surface.
Position Your Arms: Place your arms at your sides, palms facing down for stability.
Leg Position: Keep your legs straight and together.
Lift Legs: Raise your legs towards the ceiling until they are vertical.
Movement Instructions:
Engage Core: Tighten your abdominal muscles to support your back.
Vertically Lift: From the vertical position, carefully lift your hips off the ground while keeping your legs straight and vertical.
Lower Hips: Gently lower your hips back to the mat without touching the floor, keeping your legs extended.
Repeat the Motion: Continue to lift and lower your hips while maintaining the vertical position of your legs. Aim for smooth, controlled movements.
Breathing: Inhale as you lift your hips and exhale as you lower them.
Tips:
Ensure your neck remains neutral and do not strain it; your gaze should be directed upwards.
Keep movements slow and controlled to maintain balance and avoid injury.
If you are a beginner, you may reduce the range of motion until you feel more comfortable with the exercise.
Repetitions:
Aim for 10-15 repetitions, or as many as you feel comfortable doing. Take breaks as needed.
Sideway Lift Vertical Turn FAQs
What muscles does the Sideway Lift Vertical Turn work?
The Sideway Lift Vertical Turn mainly works the core, with help from the glutes & hips and lower back. The main muscles are the rectus abdominis and transverse abdominis.
What equipment do you need for the Sideway Lift Vertical Turn?
None. The Sideway Lift Vertical Turn is a bodyweight exercise, so you can do it anywhere.
Is the Sideway Lift Vertical Turn a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Sideway Lift Vertical Turn variations and alternatives?
Similar exercises include the Sideway Turn, Oblique Jackknife, Balance Control and Hip Lift Leg Raise.
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