Front Plank with Twist

Instructions

1
Start in a full plank position with forearms on the ground, elbows directly under shoulders, body forming a straight line from head to heels, core engaged and neutral spine maintained
2
Ensure hands are in fists or flat on ground, feet hip-width apart, engage core by drawing navel toward spine, maintain tension throughout entire body
3
Slowly lower hips toward the ground while maintaining rigid body alignment, control the descent by keeping torso straight, avoid allowing hips to sag or pike upward
4
Drive hips back up to starting plank position by contracting abdominals and engaging core muscles, maintain straight body line throughout the movement, return to full plank hold
PRIMARY MUSCLESRectus Abdominis
SECONDARY MUSCLESObliques, Transverse Abdominis, Hip Flexors, Serratus Anterior
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

When programming for Rectus Abdominis growth, the Front Plank with Twist stands out as a highly efficient Strength, Cardio choice. Performing this movement with Body weight forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

  • Significantly enhances the structural integrity and power of the Rectus Abdominis.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Promotes balanced muscular development by effectively recruiting the Rectus Abdominis and associated synergists.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Rectus Abdominis and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Rectus Abdominis. However, the movement also recruits Obliques, Transverse Abdominis, Hip Flexors, Serratus Anterior to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Front Plank with Twist
  • Cable Front Plank with Twist
  • Banded Front Plank with Twist

Beginner Tips

If you are new to the Front Plank with Twist, focus on mastering the movement pattern with zero weight before adding Body weight.

Frequently Asked Questions