Plank Hip Twist

Body region

• Core

Muscles

Main

• External Oblique
• Internal Oblique

Helps

• Rectus Abdominis
• Transversus Abdominis

Holds

• Deltoid
• Serratus Anterior
• Gluteus Maximus
• Rectus Femoris

Technique

1. Set up in a forearm plank with elbows under the shoulders and feet together.
2. Rotate the hips to one side and lower them toward the floor.
3. Turn back through the center and rotate to the other side.
4. Keep alternating at a steady, controlled pace.

Cues

• Turn from the waist while the shoulders stay over the elbows.
• Keep the body long; do not pike the hips up.

Common mistakes

• Letting the lower back sag between twists.
• Moving the shoulders and elbows along with the hips.
• Twisting so fast that you lose the plank shape.

Alternatives

• Plank
• Side Plank Hip Dip
• Bicycle Crunch