Hip Roll or Lower Body Russian Twist (Hip Crossover)
Hip Roll or Lower Body Russian Twist mainly works the oblique (side) muscles. This exercise is a good choice for beginners.
Lower Body Russian Twist Proper Technique
Lie on your back with your hands by your sides (in a ‘T’ shape), palms down, and bend your hips and knees to 90-degree angle. In the start position, your thighs should be vertical and your lower legs parallel to the floor.
Lower the knees to one side, turning at the waist. Lower your knees to the left until the thighs almost (or completely) touch the floor. Try to maintain the bend in your knees throughout the movement. Then repeat in the opposite direction. Slowly rotate your lower body to the right so the outside of your right leg and hip fall toward the floor as far as they will go without strain or pain.
To make Hip Roll or Lower Body Russian Twist more easier you can hold on to a fixed object like a bench or rack with hands above and behind your head (instead at your sides). Be sure to keep your upper body firm on the floor, and try to keep your lower back planted as much as possible.
Hip Crossover (Hip Roll) Additional Tips & Key Points
- Your thighs should be perpendicular to the floor. Your lower legs should be parallel to the floor.
- Brace your abs and lower your legs to one side as far as you comfortably can while keeping your shoulders in contact with the floor.
- Lower your legs without changing the bend in your hips or knees.
Muscles Used in Hip Roll or Lower Body Russian Twist
Main muscles: internal and external obliques
Secondary muscles: rectus abdominis, quadratus lumborum, muscles along the spinal column
Antagonists: the same muscles on the other side of the body
- Windshield Wiper. Straighten your legs, reaching for the floor with your toes instead of your knees. The windshield wiper is an extremely advanced exercise. Don’t try it until you have mastered more basic core movement patterns.
- Medicine Ball Hip Crossover. Hold a small dumbbell or a small medicine ball between your feet (knees). You can also use ankle weights.
- Swiss-Ball Hip Crossover. Lie on your back with your arms stretched out to your sides. Place your legs on a Swiss ball, with your glutes close to it, bending your knees at 90 degrees. Brace your abdominals, and lower your legs to the right side until they are as close to the floor as possible. Do not lift your shoulders off the floor. Return to the starting position, then rotate your legs to the other side.