How to do the Plank to Lunge with Rotation
- Start in a high plank, hands under your shoulders.
- Step one foot outside the same-side hand.
- Rotate open and reach that arm toward the ceiling.
- Return to plank and repeat on the other side.
Full technique — 6 steps
- Start in a high plank with hands under your shoulders and your body in a straight line from head to heels.
- Step one foot forward and plant it flat outside the same-side hand.
- Keep the back leg long behind you on the ball of the foot.
- Rotate your torso open toward the front leg and reach that arm toward the ceiling.
- Follow your top hand with your eyes while the other hand stays flat on the floor.
- Bring the hand back down, step the foot back to plank, and switch sides.
Common mistakes
- Front foot placed too narrow
- Rotation coming only from shoulder
- Hips sagging in the plank
- Letting the front heel lift
- Rushing through each position
Form cues
- Foot outside the hand
- Reach long through rotation
- Support arm stays straight
- Eyes follow top hand
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- Easier Standing Thoracic Rotation
- Easier Bent Over Twist
- This exercise Plank to Lunge with Rotation
Too hard for now? Start with the Bent Over Twist.
Quick answers
What muscles does the Plank to Lunge with Rotation work?
Primary: Obliques 8/10, Abs 6/10. Also works: Lower back 4/10.
When should I do the Plank to Lunge with Rotation in a workout?
Warm-up. Done at the start to get the body ready. ≈ 4 min with rest.
How many sets and reps of the Plank to Lunge with Rotation?
Strength: 1–2 sets of 4–6 reps, rest 30 s, 5–6 reps in reserve. Muscle growth: 1–2 sets of 5–8 reps, rest 30 s, 5–6 reps in reserve. Endurance: 2–3 sets of 6–10 reps, rest 30 s, 5 reps in reserve.
What is an easier version of the Plank to Lunge with Rotation?
Bent Over Twist (Beginner), Standing Thoracic Rotation (Beginner).
