Front Plank with Twist
Core · Bodyweight · Beginner
How to do it
- 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
Primary: Abs
Secondary: Obliques, Shoulders
Sets and reps
Technique: 2-3 sets of 8-12 reps
Use an easy load and stop well before failure while you learn the movement.
Muscle: 3-4 sets of 10-15 reps
Finish most sets with 1-3 good reps still available.
Strength: 3-4 sets of 6-10 reps
Use strict form and progress the load only after the top of the rep range is clean.
Common mistakes
- Using momentum to finish the rep. Keep your body controlled so the target muscles, not swinging, create the movement.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your abs.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Front Plank with Twist FAQ
What muscles does the Front Plank with Twist work?
The primary target is abs. It also involves obliques, shoulders while you keep the movement controlled.
How many sets and reps should I do for the Front Plank with Twist?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.