Plank Hold with Hips Twist
Plank hold with hips twist is a bodyweight core exercise targeting the obliques. The lateral hip rotation from a forearm plank challenges rotational core strength while maintaining overall plank stability.
How to do it
- Begin in a forearm plank position with elbows directly under your shoulders.
- Keeping your shoulders square, rotate your hips and lower them to one side toward the floor.
- Stop before your hip touches the ground, then rotate to the opposite side.
- Continue alternating twists in a controlled and rhythmic manner.
- Repeat for the desired number of repetitions.
Form cues
- Keep your elbows directly under your shoulders
- Engage your core before you start rotating
- Move your hips in a slow, controlled arc
- Keep your upper body stable as you twist
Breathing: Inhale as you center, and exhale smoothly as you rotate your hips to the side.
Common mistakes
- Dropping the hips to the floor means you lose core engagement and rest your joints.
- Rushing through the twists causes momentum to take over instead of your obliques.
- Arching your lower back puts unnecessary strain on your spine.
Muscles worked
Primary: obliques. Secondary: abs, lower back, delts.
Suggested sets & reps
Get fitter
3 sets × 8–10 reps per side, rest 60 seconds
Lose weight
3 sets × 30–45 seconds total, rest 45 seconds
Build muscle
3–4 sets × 10–12 controlled twists per side, rest 60 seconds
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp lower back pain, ease off and choose a gentler plank variation.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I feel this in my lower back instead of my waist?
That usually means your hips are dipping too low or your core is sagging. Tighten your stomach muscles and keep the movement smaller.
How often can I do plank hip twists?
You can include them 2 to 3 times a week as part of your core routine, allowing a day of rest in between.
Do I need any equipment for this exercise?
No, this is a purely bodyweight exercise that you can do anywhere with a flat surface.