Exercise guide
Trunk Twist Hop
- Intermediate
- Compound
- Rep-based
- Lower legs
- Shoulders
- Upper legs
- Waist
The Trunk Twist Hop is a dynamic plyometric movement that builds rotational power and core stability while improving cardiovascular endurance. It specifically targets the obliques and calves through rapid, explosive counter-rotation of the upper and lower body.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and a slight bend in your knees.
- Bring your arms up to chest height with elbows bent and hands together or held in front of your chest.
- Engage your core and keep your gaze fixed forward to maintain balance.
How to do it
- Jump slightly off the floor, rotating your hips and feet to the right while simultaneously twisting your torso and shoulders to the left.
- Land softly on the balls of your feet and immediately spring back up, reversing the rotation (hips left, torso right).
- Exhale sharply on each twist to maximize abdominal contraction.
- Maintain a fast, rhythmic tempo with minimal ground contact time.
Form checklist
- Stay on the balls of your feet throughout the movement.
- Ensure the upper and lower body are rotating in opposite directions.
- Keep your chest lifted and avoid rounding your shoulders.
- Maintain a slight bend in the knees to absorb impact.
Pro tips
- Focus on the 'counter-rotation' between the ribcage and pelvis to maximize the stretch-shortening cycle of the obliques.
- Keep your head and eyes facing forward to help stabilize the spine and prevent dizziness.
Make it harder
- Hold a light medicine ball at chest height to increase rotational inertia and core demand.
- Increase the height of the hops while maintaining the same rapid rotation speed.
Frequently asked
- What muscles does the trunk twist hop work?
- The trunk twist hop primarily targets the abs, calves, obliques, and quadriceps, and also works the erector spinae, glutes, and hip flexors as secondary muscles.
- What equipment do you need for the trunk twist hop?
- The trunk twist hop requires no equipment — just your body weight.
- Is the trunk twist hop good for beginners?
- The trunk twist hop is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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