Exercise guide · Intermediate · Compound

Front Plank with Twist: How to Do It & Muscles Worked

The front plank with twist is a core exercise that targets the abs and obliques while also engaging the shoulders. It involves rotating the torso while maintaining a plank position, which challenges stability and coordination.

Primary muscles
Abs
Secondary muscles
Shoulders , Obliques
Equipment
Body Weight
Level · type
Intermediate · Compound
Demonstration of the front plank with twist
Front view: muscles worked by the front plank with twist. Primary: abs. Secondary: shoulders and obliques.
Back view: muscles worked by the front plank with twist. Primary: abs. Secondary: shoulders and obliques.
Primary Secondary

How to do the front plank with twist

  1. Step 1: Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe.
  2. Step 2: Engage your core and glutes to maintain a stable position.
  3. Step 3: Rotate your torso to the right, lifting your right arm and extending it towards the ceiling.
  4. Step 4: Keep your hips and legs stable as you twist.
  5. Step 5: Hold for a moment, then return to the starting position.
  6. Step 6: Repeat the twist on the left side.
  7. Step 7: Continue alternating sides for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the front plank with twist by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Front Plank with Twist alternatives

More exercises that train the abs as their main target:

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.