Side Plank Twist

Muscles worked

Setup

1. Start in a side plank position on your forearm, with the elbow directly under the shoulder and feet stacked or staggered for balance.
2. Engage your glutes and core to lift your hips until your body forms a straight line from head to heels.
3. Extend your top arm straight up toward the ceiling, creating a 'T' shape with your torso.

How to do it

1. Inhale as you reach your top arm down and 'thread' it through the space under your torso, rotating your shoulders toward the floor.
2. Exhale and use your obliques to rotate back to the starting position, extending the arm back toward the ceiling.
3. Maintain a slow, controlled tempo, focusing on the squeeze at the end of the rotation.
4. Complete all reps on one side before switching to the other.

Form checklist

• Keep the hips high and stacked; do not let them sag toward the floor during the rotation.
• Ensure the supporting shoulder remains active and pushed away from the ear.
• Rotate through the mid-back (thoracic spine) rather than just moving the arm.
• Keep your neck neutral by following the movement of your hand with your gaze.

Pro tips

• Focus on 'scooping' the air under your ribs to maximize the contraction of the deep transverse abdominis and obliques.
• Press firmly through the entire forearm and the edge of the bottom foot to create a stable base of support.

Make it harder

• Hold a light dumbbell in the top hand to add resistance to the rotational phase.
• Perform the exercise from a high plank position on the hand to increase the stability demand on the shoulder.

Frequently asked

What muscles does the side plank twist work?

The side plank twist primarily targets the abs, deltoids, and obliques, and also works the erector spinae as secondary muscles.

What equipment do you need for the side plank twist?

The side plank twist requires no equipment — just your body weight.

Is the side plank twist good for beginners?

The side plank twist is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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