Torso Twist In Plank On Elbows Position

Muscles worked

Setup

1. Start in a standard forearm plank position with your elbows directly under your shoulders and forearms parallel.
2. Place your feet hip-width apart to provide a stable base for rotation.
3. Engage your glutes and core to create a straight line from your head to your heels.

How to do it

1. Shift your weight onto your left forearm and rotate your entire body to the right, stacking your feet or rolling onto the sides of your feet.
2. Exhale as you reach your right arm toward the ceiling, keeping your hips lifted and your shoulders stacked vertically.
3. Inhale as you slowly rotate back to the center forearm plank position with control.
4. Repeat the movement on the opposite side, alternating for the desired number of repetitions.

Form checklist

• Keep your hips elevated; do not let them sag toward the floor during the rotation.
• Maintain a neutral neck by following your moving hand with your gaze.
• Push actively through the grounded elbow to keep the shoulder joint stable and 'long'.
• Ensure your torso and hips rotate as one synchronized unit.

Pro tips

• Focus on 'pulling' your bottom rib toward your hip at the peak of the rotation to maximize oblique engagement.
• Slow down the transition back to the center plank to increase time under tension for the transverse abdominis.

Make it harder

• Perform a 'thread the needle' by reaching your top arm through the space under your torso before reaching for the ceiling.
• Lift your top leg into a 'star' position once you reach the side plank phase of the twist.

Frequently asked

What muscles does the torso twist in plank on elbows position work?

The torso twist in plank on elbows position primarily targets the abs, deltoids, glutes, and obliques, and also works the erector spinae and serratus anterior as secondary muscles.

What equipment do you need for the torso twist in plank on elbows position?

The torso twist in plank on elbows position requires no equipment — just your body weight.

Is the torso twist in plank on elbows position good for beginners?

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

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