Plank T Twist
The plank T twist is a rotational core exercise that targets the obliques by rotating from a plank position into a side plank T shape. It challenges spinal rotation, shoulder stability, and full core strength with each alternating twist.
How to do it
- Start in a high plank position with your hands shoulder-width apart.
- Lift one hand off the ground and rotate your torso, opening your chest toward the ceiling.
- Extend the raised arm straight up so your body forms a T shape.
- Hold for a moment, then return to the plank and repeat on the other side.
- Continue alternating sides for the desired number of repetitions.
Form cues
- Keep your core braced tight like you are about to take a punch
- Stack your shoulders and hips vertically when you open up into the T shape
- Move slowly and with control rather than rushing through the twist
- Keep your gaze on your raised hand to help maintain your balance
- Press firmly into the floor with your supporting hand
Breathing: Inhale as you hold the starting plank position, and exhale slowly as you rotate your torso upward into the T shape.
Common mistakes
- Rushing the rotation makes you lose your balance and reduces core engagement
- Letting your hips sag toward the floor puts unnecessary strain on your lower back
- Rotating too far past the T position strains the shoulder joint and reduces oblique focus
Muscles worked
Primary: obliques. Secondary: abs, shoulders, chest.
Suggested sets & reps
Get fitter
3 sets x 8-12 reps per side, rest 60 s
Lose weight
3 sets x 8-10 reps per side, rest 45 s
Build muscle
3-4 sets x 6-8 reps per side, rest 60 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel wrist or shoulder discomfort, ease off and reduce your range of motion or choose a gentler alternative.
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 should I do if my wrists hurt during this exercise?
Make sure your fingers are spread wide to distribute your weight evenly, or try performing the movement from your fists.
How many times a week should I do plank T twists?
Integrating them 2 to 3 times per week at the end of your core or strength routine is a solid approach.
Why am I losing my balance when I open up into the T?
Balance often improves with ankle and hip stability; try widening your feet slightly apart in the starting plank for a broader base of support.