Moves/Side Plank With Twist

Side Plank With Twist

ID: 101

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Exercise Types:
Core Rotate, Core Resist
Contraindications:
Lower Back Problems
Equipment:
Floor Based, Wall Based
Applicability:
Group
Superset?:
No
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Imagine the spine as a fixed axis — rotation happens around it, not along it.
  2. 2. Quality of movement always takes priority over speed or load.
  3. 3. Keep the lower half stable while the upper body rotates — or vice versa depending on the drill.

Regression:

Use a half-kneeling position to isolate rotational demand with reduced lower-body input.

Progression:

Progress to a split-stance or single-leg position to reduce base of support and increase stability demand.

Common Problems:

Lumbar rotation instead of thoracic — cue the rotation to come from above the belly button. Loss of hip position — reset and slow down.