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Side Plank Twist
A bodyweight core exercise performed in a side plank, involving thoracic rotation and arm threading. It primarily targets the obliques and upper abs to enhance rotational stability and strength.
About Exercise
Equipment
Body Weight
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Obliques
Secondary Muscles
Shoulders, Glutes
Popularity Score
6
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
9/10External Obliques, Internal Obliques
Abs
7/10Rectus Abdominis
Shoulders
4/10Medial Delts
Glutes
4/10Glute Medius
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
30-90 seconds • Shorter rest often used in circuit training.
How to Perform
Start in a side plank position, supporting your weight on one forearm with the elbow stacked directly under the shoulder. Stack your feet and hips, extending the top hand straight up toward the ceiling.
- Brace your core tightly, maintaining a straight line from your head to your heels.
- Slowly rotate your torso downward and thread the top arm underneath your body and supporting arm.
- Reach as far back as comfortable, allowing your head and shoulders to follow the rotation.
- Reverse the movement, rotating back up to the side plank position with the top arm extended.
- Complete all prescribed repetitions on one side, then switch to the other side.
Coaching Tips
Form Cues
- Maintain stacked hips
- Rotate through the chest
- Keep core tight
- Slow and controlled
Breathing
Exhale as you rotate and thread the arm under, and inhale as you return to the starting side plank position.
Tempo
2-0-1
Range of Motion
Achieve full, controlled rotation of the thoracic spine, threading the arm as far as possible while maintaining a stable hip height.
Safety
Safety Notes
- Avoid this exercise if experiencing acute shoulder instability or severe low back pain.
- Focus on controlled movement; do not use momentum.
Spotting
Not required for this bodyweight exercise.
Common Mistakes
- Allowing the hips to drop or sag
- Moving the arm without rotating the torso
- Rushing the rotation phase
- Hunching the upper back
When to Avoid
- Acute shoulder injury
- Severe low back pain
- Herniated disc
Flexibility Needed
- Adequate thoracic spine rotation
- Good shoulder girdle stability
Build Up First
- Ability to hold a basic side plank for 30 seconds
Also known as
Side Plank Rotations, Thread the Needle Plank
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