Side Plank with Knee Circle
Muscle Groups: Obliques
Side Plank with Knee Circle focuses on Obliques, with Glutes, Shoulders, Adductors, Abductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Side Plank with Knee Circle with proper form and technique.
- 1
Start on your side with your body in a straight line; rest on your forearm and stack your feet on top of each other.
- 2
Lift your hips off the ground to form a straight line from head to heels, engaging your core.
- 3
Bend your top knee and move it in a circular motion, keeping your hips lifted and stable.
- 4
Lower your leg back down and repeat for desired repetitions before switching to the other side.
Tips for Success
These tips will help you perform Side Plank with Knee Circle safely and effectively while maintaining proper form.
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Ensure your elbow is directly below your shoulder to avoid strain.
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Keep your body in a straight line; avoid letting your hips sag or rise too high.
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Control the movement to maintain stability; avoid fast motions that can throw you off balance.
Secondary Muscles
While Side Plank with Knee Circle primarily targets Obliques , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Glutes, Shoulders, Adductors, Abductors . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Side Plank with Knee Circle, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Side Plank with Knee Circle, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
