How to do a Plank with Twist
The Plank with Twist is an intermediate bodyweight exercise that works your abs, with help from your obliques and shoulders.
How to do a Plank with Twist, step by step
- Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
- Engage your core and glutes to maintain a stable position.
- Rotate your torso to the right, lifting your right arm and extending it towards the ceiling.
- Keep your hips and legs stable as you twist.
- Hold for a moment, then return to the starting position.
- Repeat the twist on the left side.
- Continue alternating sides for the desired number of repetitions.
Muscles worked
| Target muscles | Abs |
|---|---|
| Secondary muscles | Obliques Shoulders |
| Equipment | Bodyweight |
| Difficulty | Intermediate |
Common mistakes
- Sagging hips
- Excessive rotation causing spinal strain
- Not engaging core
- Unstable base of support
Sets and reps by goal
| Goal | Sets x reps |
|---|---|
| Strength | 4-6 sets x 3-6 reps |
| Muscle growth | 3-4 sets x 8-12 reps |
| Endurance | 2-3 sets x 15-20 reps |
| Power | 3-5 sets x 3-5 reps |
Alternatives, progressions and regressions
Easier variation
Similar exercises
More exercises for the same muscles
Frequently asked questions
What muscles does the Plank with Twist work?
The Plank with Twist mainly works your abs. It also works your obliques and shoulders.
Is the Plank with Twist good for beginners?
It can be, with some coaching. The Plank with Twist is rated intermediate, so it suits people who already know the basic movements. Beginners should start light or begin with an easier variation.
How many sets and reps of the Plank with Twist should I do?
A good starting point is 4-6 sets x 3-6 reps for strength, 3-4 sets x 8-12 reps for muscle growth and 2-3 sets x 15-20 reps for endurance. Rest 1 to 3 minutes between sets and add weight when you reach the top of the rep range with good form.
What can I do instead of the Plank with Twist?
Good alternatives are Hanging Leg Raise (Slings), Incline Side Plank and Cross Body Crunch.
Put it in a workout plan
Track your Plank with Twist in UltraFit360
Log sets and reps, see your previous weights and let the app build your program. Free on iOS and Android.