The twisting hip extension is an isolation exercise which targets the hamstrings and core while building muscle and strength. This is a rather simple exercise and anyone with any level of training experience can do it safely and effectively. It’s a variation of the back extension but with a twist to target the oblique muscles rather than just the hamstrings.

So, program this exercise into your routine for a great posterior chain and core workout. You can do it at the beginning of your training session or after for best results but just stay consistent with the exercise.

In This Exercise:

  • Target Muscle GroupsHamstrings, Internal and External Obliques
  • Type: Strength
  • Mechanics: Isolation
  • Equipment: Roman chair or back extension machine
  • Difficulty: Beginner

Exercise Instructions

  1. Position yourself on the roman chair or back extension machine so your hips are on the pad and your legs are secured.
  2. Then, place your hands on your head and lower your torso down until it’s perpendicular to the floor. Inhale during this portion of the exercise.
  3. Now, extend your torso upward by thrusting your hips forward and twist to the left. Exhale during this portion of the exercise.
  4. Lower your torso back down and then lift it back up while twisting to the right.
  5. Repeat for the desired number of reps.

Variations & Tips:

  • Do not over hyperextend your back as this can be dangerous. Only come up far enough to feel a slight stretch in your obliques.
  • This exercise is best performed with high reps as it is a functional bodyweight movement.
  • The twisting hip extension is a great hamstring and core exercise but the spinal erectors get worked secondarily.

Watch: How to do the twisting hip extension