Single-leg Side Plank
Muscle Groups: Obliques
Single-leg Side Plank focuses on Obliques, with Abs, Quads, Glutes, Abductors, Lower Back working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Single-leg Side Plank with proper form and technique.
- 1
Lie on your side with your legs stacked and your elbow directly under your shoulder.
- 2
Lift your hips off the ground, balancing on your elbow and one foot to form a straight line from head to heels.
- 3
Raise the top arm towards the ceiling for stability, keeping your core tight and your body in a straight line.
- 4
Hold the position for 20-30 seconds, then switch sides.
Tips for Success
These tips will help you perform Single-leg Side Plank safely and effectively while maintaining proper form.
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Keep your elbow directly under your shoulder to avoid strain on your joints.
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Engage your core and glutes to maintain a straight line from head to heels.
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Avoid letting your hips sag or rotate; keep your body aligned throughout the exercise.
Secondary Muscles
While Single-leg Side Plank primarily targets Obliques , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Quads, Glutes, Abductors, Lower Back . 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 Single-leg Side Plank, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Single-leg Side Plank, 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.
