Trunk Hop Twist
Hop and twist your way to a stronger core! This plyometric exercise boosts agility and coordination.
The Trunk Hop Twist is a compound exercise that mainly works the core, with help from the back. No equipment needed: it uses just your bodyweight.
Trunk Hop Twist Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Boxer Muscle (serratus anterior); Lats (latissimus dorsi)
Trunk Hop Twist Variations and Alternatives
How to do the Trunk Hop Twist
Trunk Twist Hop (Plyometrics)
Starting Position:
Stand upright with your feet shoulder-width apart.
Maintain a slight bend in your knees.
Keep your core engaged and your shoulders relaxed.
Arm Position:
Extend your arms out to the sides at shoulder height for balance.
Twisting Motion:
Begin by rotating your torso to the right, turning your hips and shoulders in the same direction.
As you twist, lift your right foot slightly off the ground.
Jumping Motion:
Push off the ground with your left foot to jump slightly to the right.
As you jump, bring your arms across your body, following the motion of your torso to help maintain balance and momentum.
Landing:
Land softly on your right foot, allowing your left foot to touch down lightly.
Immediately twist your torso to the left while preparing to jump again.
Repeating the Move:
Perform the jump to the left, following the same twisting and landing motions.
Continue alternating sides for a set number of repetitions or for a designated time.
Tips
Focus on keeping your core tight throughout the exercise for stability.
Land softly to prevent undue strain on your knees and joints.
Start slowly to master the movement before increasing speed and intensity.
Trunk Hop Twist FAQs
What muscles does the Trunk Hop Twist work?
The Trunk Hop Twist mainly works the core, with help from the back. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Trunk Hop Twist?
None. The Trunk Hop Twist is a bodyweight exercise, so you can do it anywhere.
Is the Trunk Hop Twist a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Trunk Hop Twist variations and alternatives?
Similar exercises include the Ab Toe-Tap Twist, Alternating Twisting Knee Thrust, Burpee Twist and Elbow 3-Point Hop Plank.
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