Plank with Hips Twist
Plank with hips twist is a bodyweight core exercise targeting the obliques. Performed from a high plank, the alternating hip rotations add dynamic oblique engagement while maintaining upper body stability.
How to do it
- Start in a high plank position with hands under shoulders and body straight.
- Rotate your hips to the right, dropping your right hip toward the floor.
- Return to the center plank position and rotate to the left.
- Continue alternating sides in a controlled manner.
- Repeat for the desired number of repetitions.
Form cues
- Keep your wrists stacked directly beneath your shoulders.
- Engage your core and squeeze your glutes before you start.
- Lower your hip gently toward the floor under control.
- Keep your breathing steady throughout the twisting motion.
Breathing: Exhale as you rotate your hip toward the floor, and inhale as you return to the center high plank position.
Common mistakes
- Sagging the hips downward, which strains the lower back and reduces core engagement.
- Moving too fast and using momentum instead of muscle control to rotate.
- Bending the elbows, which shifts the work away from your core and into your arms.
Muscles worked
Primary: obliques. Secondary: abs, delts, lower back.
Suggested sets & reps
Get fitter
3 sets × 10–14 reps, rest 60 s
Lose weight
3–4 sets × 12–16 total reps, rest 45–60 s
Build muscle
3 sets × 8–12 controlled reps per side, rest 60–90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp wrist or lower back discomfort, 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
Should my hips touch the floor when I twist?
Not necessarily. Lower your hip until you feel a strong contraction in your obliques, then reverse direction. Touching the floor is optional and depends on your flexibility.
Why do I feel this in my lower back instead of my waist?
This usually happens if your hips sag or if you let your core relax. Keep your midsection braced tight throughout the movement.
How often can I include this exercise in my routine?
You can safely include core movements like this 2 to 3 times per week with at least a day of rest in between.