Front Plank with Twist
- Zielmuskel
- Obliques, Rectus Abdominis
- Synergistenmuskeln
- Deltoid Anterior, Gluteus Maximus, Gluteus Medius, Serratus Anterior, Tensor Fasciae Latae
- Equipment
- Body weight
- Körperregion
- Waist
- Typ
- Strength
The front plank with twist is a bodyweight core exercise that builds on the standard forearm plank by adding a side-to-side hip rotation. The twisting motion shifts the work onto the obliques while the rectus abdominis (front abs) keeps the trunk braced, with the front shoulders, serratus anterior, glutes, and hip stabilizers helping hold the position. It's a low-equipment move for adding rotational and anti-extension strength to your core.
Front Plank with Twist: So führst du sie aus
- 1Set up in a forearm plank: elbows under your shoulders, forearms flat on the floor, and legs extended with your weight on your toes.
- 2Brace your abs and squeeze your glutes so your body forms a straight line from head to heels.
- 3Keeping your forearms and feet planted, slowly rotate your hips to one side, dipping that hip toward the floor without letting it touch.
- 4Pause briefly when you feel the oblique on that side engage, keeping your shoulders square and steady.
- 5Reverse the motion and rotate your hips to the opposite side with the same control.
- 6Continue alternating sides at a slow, even tempo, breathing steadily throughout.
- 7Once you complete your reps, return your hips to neutral and lower your knees to the floor to finish.
Technik-Tipps
- Move from the hips and waist, not the shoulders — keep your upper body and elbows fixed so the obliques do the work.
- Keep your core braced the whole time so your lower back stays flat and protected as you rotate.
- Control the dip rather than swinging; a slow tempo keeps tension on the obliques on both sides.
- Keep your neck neutral by looking at the floor just in front of your hands.
Häufige Fehler
- Letting the hips sag toward the floor between twists, which loads the lower back and removes tension from the abs.
- Rotating only the shoulders instead of the hips, which shifts the work off the obliques and shortens the range of motion.
- Holding your breath while twisting, which raises tension and makes it harder to keep a stable brace.
- Rushing the reps and swinging the hips, using momentum instead of controlled oblique contraction.
Häufig gestellte Fragen
What muscles does the front plank with twist work?
It primarily targets the obliques and the rectus abdominis (front abs). The front deltoids, serratus anterior, glutes, and the tensor fasciae latae assist by stabilizing your shoulders and hips throughout the movement.
How is it different from a standard front plank?
A standard front plank is a static hold that mainly trains the front abs. Adding the side-to-side hip twist brings the obliques into play and adds a rotational, dynamic element to the same forearm position.
Is the front plank with twist good for beginners?
Yes, once you can hold a steady forearm plank. Start with small, slow hip dips and only increase the range as your core control improves so your hips don't sag or swing.
How many reps should I do?
A sensible starting point is 2–3 sets of 8–12 controlled twists per side. Focus on slow, clean reps rather than chasing high numbers.
