About this exercise
A plyometric conditioning drill that combines a two-footed lateral hop with a trunk rotation, training the obliques, hip mobility, and explosive lower-body power simultaneously.
Trunk Twist Hop
Step by step instructions, muscle activation and variants for the Trunk Twist Hop.
MediumObliques
How to Perform
- Stand with feet together and knees slightly bent, arms out in front for balance
- Jump laterally to one side, simultaneously rotating your trunk and hips in the direction of the jump
- Land softly on both feet with knees bent to absorb impact
- Immediately jump back to the starting side, rotating the trunk in the opposite direction
- Keep each landing controlled and use the stored energy to drive the next hop
Muscle Activation
Primary
Obliques
Secondary
QuadricepsCalvesCore
About the Trunk Twist Hop
The Trunk Twist Hop is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
