Plank Twist
The plank twist is a bodyweight core exercise that targets the obliques through rotational hip movement from a plank position. It challenges core stability while adding a dynamic element that specifically engages the lateral core muscles.
How to do it
- Begin in a forearm plank position with your elbows beneath your shoulders and body in a straight line.
- Engage your core and rotate your hips to one side, lowering them toward the ground.
- Pause just before touching the floor, then rotate to the opposite side.
- Continue alternating sides in a controlled, rhythmic motion.
- Repeat for the desired number of repetitions.
Form cues
- Keep your elbows directly under your shoulders.
- Engage your abs before starting any movement.
- Rotate from your hips rather than twisting your lower back.
- Hover your hips just above the floor without resting.
- Maintain a steady, controlled rhythm throughout.
Breathing: Inhale as you rotate your hips to the side, and exhale as you return to the center or switch sides.
Common mistakes
- Dropping your hips completely to the floor, which removes tension from your core.
- Arching your lower back, which can cause strain and reduces oblique activation.
- Moving too fast and using momentum instead of muscle control.
- Shrugging your shoulders toward your ears, adding unnecessary tension to your upper body.
Muscles worked
Primary: obliques. Secondary: abs, shoulders, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–12 total reps, rest 60 s
Lose weight
3 sets × 12–16 total reps, rest 45 s
Build muscle
3–4 sets × 10–14 total reps, rest 60 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you have lower back discomfort, ease off the depth of the twist or 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
Where should I feel the plank twist?
You should feel your obliques along the sides of your waist working to control the rotation, as well as your deep core muscles keeping you stable.
How often can I do plank twists?
You can safely include them 2 to 3 times per week as part of your core or full-body routine, allowing adequate rest between sessions.
What if I feel this exercise in my lower back?
If you feel it in your lower back, your hips may be dropping too low or your core might be disengaging. Reduce your range of motion and focus on keeping your abs tight.