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
Lie on your side with your forearm directly under your shoulder, stacking your feet and legs.
- 2
Engage your core and lift your hips off the floor, forming a straight line from your head to your heels.
- 3
Extend your top leg straight out, keeping it in line with your body.
- 4
Bend your top knee and bring it forward towards your chest, then sweep it in a circular motion towards the ceiling.
- 5
Continue the circular motion by extending your leg back and down, returning it to the starting extended position.
- 6
Complete the desired number of repetitions on one side before switching to the other.
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.
