Front Plank With Twist

abswaistbody weight

Learn how to do the Front Plank With Twist with proper form and technique. This body weight exercise primarily targets your Abs, with secondary emphasis on Obliques, Shoulders.

Front Plank With Twist exercise demonstration showing proper form

How to Do the Front Plank With Twist

Follow these steps to perform the Front Plank With Twist with correct form:

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

Front Plank With Twist Muscles Worked

Primary

abs

Secondary

obliquesshoulders

Exercise Details

Equipment
body weight
Body Part
waist
Category
Extended

Recovery & Training Frequency

Recommended Recovery Time
2–3 days
Weekly Frequency
2–3 sessions per week
Why
Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

Sets & Reps by Goal

Strength

Sets
3–4
Reps
5–8
Rest
90–120 s

Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.

Hypertrophy

Sets
3–5
Reps
10–20
Rest
45–90 s

Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.

Endurance

Sets
2–4
Reps
20–30
Rest
20–45 s

Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.

Which Workout Splits Include Front Plank With Twist?

Based on the muscles this exercise targets, it fits naturally into these training splits and day types:

F

Full Body

Any session

B

Bro Split

Abs/Core Day

Training Day Types:core

Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.

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Frequently Asked Questions

What muscles does the Front Plank With Twist work?

The Front Plank With Twist primarily targets your Abs. Secondary muscles worked include Obliques, Shoulders. This makes it an effective exercise for developing your waist.

Do I need equipment for the Front Plank With Twist?

No. The Front Plank With Twist is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.

How do I perform the Front Plank With Twist with proper form?

Start by Start in a high plank position with your hands directly under your shoulders and your body in a straight line from head to toe. Engage your core and glutes to maintain a stable position. Rotate your torso to the right, lifting your right arm and extending it towards the ceiling. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

How often should I do the Front Plank With Twist?

For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Medium-sized muscles like the deltoids and traps recover well with 48–72 h between targeted sessions. Higher training frequency (3 ×/week) is viable when volume per session is modest.

What are the best sets and reps for the Front Plank With Twist?

It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.

Which workout splits is the Front Plank With Twist best for?

The Front Plank With Twist fits well into the following training splits: Full Body (Any session), Bro Split (Abs/Core Day). It is classified as a core movement.

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