A plank variation where you rotate the hips to engage the obliques.
- +Strengthens the obliques and deep core muscles
- +Improves core endurance and stability
- +No equipment required
- –Poor control can place excessive pressure on the lower back
- –Can cause shoulder discomfort if positioned incorrectly
This exercise targets:
Core
Abs
Obliques
–
Lower Back
Ratios are approximate and can vary depending on form and technique.
How to perform
- Start in a forearm plank: elbows under shoulders, forearms parallel, legs straight
- Form a straight line from head to heels; brace your core; squeeze glutes and quads
- Place feet slightly wider than hips for stability (closer = harder)
- Rotate your pelvis to lower one hip toward the floor, keeping shoulders level
- Stop just before touching; use your obliques to return to center
- Repeat to the other side in a smooth, controlled rhythm
- Breathe steadily; avoid sagging your lower back or hiking your hips up