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Plank Twist
A bodyweight core exercise that adds hip rotation to the plank position, targeting obliques and rectus abdominis to build rotational strength and stability for better posture and injury prevention.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Beginner
Primary Muscle Groups
Obliques, Abs
Secondary Muscles
Lower Back, Shoulders
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapObliques
10/10External Obliques, Internal Obliques
Abs
9/10Rectus Abdominis, Transverse Abdominis
Glutes
6/10Glute Max
Lower Back
5/10Erector Spinae
Shoulders
4/10Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Begin in a forearm plank with elbows under shoulders, body straight from head to heels on forearms and toes. Engage core and glutes.
- Twist hips to one side while keeping shoulders stable.
- Lower hip toward the ground without touching.
- Return to center plank position.
- Twist to the opposite side and lower the other hip.
- Alternate sides while maintaining straight body line.
- Continue for reps or time.
Coaching Tips
Form Cues
- Keep core tight
- Shoulders over elbows
- Hips rotate only
- Neutral spine always
- Breathe steadily
Breathing
Inhale during the twist and exhale as you return to center to brace the core.
Tempo
2-0-2
Range of Motion
Lower hips to near ground level while keeping body from head to heels straight; avoid sagging or arching the back.
Safety
Safety Notes
- Avoid if acute lower back pain
- Ensure neutral neck position
- Stop if sharp pain occurs
- Maintain core engagement to protect spine
Spotting
No spotting needed; use a mirror for form check or perform near a wall for balance support.
Common Mistakes
- Sagging hips
- Arched lower back
- Jerky rotations
- Shoulder shrugging
- Neck straining
When to Avoid
- Acute lower back injury
- Shoulder impingement
Flexibility Needed
- Shoulder flexion for plank hold
- Hip mobility for rotation
Build Up First
- Master basic plank form
- Core stability competency
Also known as
Plank Hip Twists, Oblique Plank Twists, Forearm Plank with Rotation
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