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
Common Mistakes
Common mistakes content is coming soon.
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.