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Front Plank with Twist
Start in a forearm plank with your body in a straight line and core engaged. Rotate your torso to one side, lifting the same-side arm toward the ceiling into a side plank, then return to center and repeat on the other side. Keep your hips lifted and avoid letting them sag throughout the movement.
- Target muscles
- Abs, Obliques
- Also works
- Shoulders, Glutes, Upper back, Lower back
- Equipment
- Bodyweight
- Training style
- Calisthenics, Home, Gym-based
- Logged as
- Seconds
- Popularity
- 85 of 100
Front Plank with Twist: how to do it
- Begin in a forearm plank position with your elbows directly under your shoulders and your body forming a straight line from head to heels. Engage your core muscles to maintain stability.
- Slowly rotate your torso to one side, extending the corresponding arm upward toward the ceiling. Your body should form a side plank position with one arm supporting you and the other arm pointing straight up.
- Hold the side plank briefly, ensuring your hips remain lifted and your core stays engaged.
- Return to the starting forearm plank position with control.
- Repeat the movement on the opposite side, rotating your torso and extending the other arm upward.
- Continue alternating sides for the desired number of repetitions or time.
Sets and reps (general guidance)
| Goal | Sets | Reps | Load |
|---|---|---|---|
| Strength | 3 to 5 | 3 to 6 | Heavy, full rest |
| Muscle and endurance | 3 to 4 | 8 to 12 | Moderate, perfect form |
Common mistakes
Avoid letting your hips sag or twist too quickly, as this can strain your lower back. Maintain a straight line from head to heels and engage your core throughout the movement to ensure proper alignment.
Alternatives
More Abs exercises
Questions about Front Plank with Twist
What muscles does the Front Plank with Twist work?
The Front Plank with Twist primarily targets your abs and obliques, making it excellent for core strength and stability. It also engages your shoulders, glutes, upper back, and lower back as secondary muscles to maintain proper form and balance.
Do I need any equipment for the Front Plank with Twist?
No equipment is required for this exercise—just your body weight and a comfortable surface like a yoga mat. If you want to add intensity, you can hold a light dumbbell or resistance band during the twist.
Is the Front Plank with Twist suitable for beginners?
Beginners can perform the Front Plank with Twist by shortening the hold time and moving slowly through each twist. Focus on keeping your core engaged and hips stable before progressing to longer holds or faster transitions.
What common mistakes should I avoid when doing the Front Plank with Twist?
Avoid letting your hips sag or twist too quickly, as this can strain your lower back. Maintain a straight line from head to heels and engage your core throughout the movement to ensure proper alignment.
How long should I hold the Front Plank with Twist for best results?
Aim to hold each plank position for 20–40 seconds per side if you're a beginner, and gradually increase to 45–60 seconds as you improve. You can repeat 2–3 sets depending on your fitness level and training goals.
Are there safer variations of the Front Plank with Twist for people with back pain?
Yes, you can perform the twist from a kneeling plank position to reduce strain on the lower back. Keep movements slow and controlled, and stop immediately if you feel any discomfort beyond normal muscle fatigue.
What are the benefits of adding a twist to the front plank?
The twist engages your obliques more intensely, improving rotational strength and core stability. It also adds a dynamic challenge that enhances balance, coordination, and functional movement patterns used in daily activities and sports.