Exercise guide
Front Plank With Twist
- Intermediate
- Compound
- Timed hold
- Back
- Chest
- Lower legs
- Shoulders
- Upper legs
- Waist
This dynamic plank variation targets the core and obliques through rotational stability while challenging the shoulders and glutes for total-body control. It improves functional rotational strength and anti-rotational stability by forcing the core to control the descent and ascent of the hips.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Start in a standard forearm plank position with elbows directly under your shoulders and forearms parallel to each other.
- Extend your legs straight back with feet hip-width apart, engaging your glutes to create a straight line from head to heels.
- Maintain a neutral neck by looking at the floor slightly in front of your hands.
How to do it
- Exhale as you rotate your hips to one side, dipping the outer hip toward the floor in a controlled arc.
- Inhale as you use your obliques to pull your hips back to the center starting position.
- Exhale and repeat the rotation to the opposite side, maintaining a steady, rhythmic tempo.
- Keep your shoulders square to the floor throughout the entire movement, ensuring the rotation happens at the waist.
Form checklist
- Keep elbows firmly planted; do not let your shoulders shift or collapse.
- Maintain a flat back and avoid piking your hips upward or letting your lower back sag.
- Ensure the movement is driven by the core, not by swinging the legs.
- Keep your glutes squeezed to stabilize the pelvis during the rotation.
Pro tips
- Focus on the 'scoop' feeling in your obliques as you pull your hips back to the center to maximize muscle recruitment.
- Push actively through your forearms into the floor to engage the serratus anterior and stabilize the shoulder girdle.
Make it harder
- Slow down the tempo significantly, pausing for 2 seconds at the bottom of the hip dip to increase time under tension.
- Perform the movement from a high plank (push-up) position to increase the stability demand on the wrists and shoulders.
Frequently asked
- What muscles does the front plank with twist work?
- The front plank with twist primarily targets the abs, deltoids, glutes, and obliques, and also works the hamstrings and quadriceps as secondary muscles.
- What equipment do you need for the front plank with twist?
- The front plank with twist requires no equipment — just your body weight.
- Is the front plank with twist good for beginners?
- The front plank with twist is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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