Three-way Plank
Muscle Groups: Abs, Obliques
Three-way Plank focuses on Abs, Obliques, with Lower Back, Shoulders, Glutes working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Three-way Plank with proper form and technique.
- 1
Start in a forearm plank position with your elbows directly below your shoulders and your body in a straight line from head to heels.
- 2
Shift your weight to your right arm, rotate your body, and lift your left arm to the ceiling for a side plank, keeping your body in a straight line.
- 3
Return to the forearm plank position and repeat on the left side.
Tips for Success
These tips will help you perform Three-way Plank safely and effectively while maintaining proper form.
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Keep your core engaged to maintain a straight line throughout your body.
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Avoid sagging your hips or lifting your buttocks too high; keep a neutral spine.
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Listen to your body; if you feel pain in your lower back or shoulders, reduce the duration or modify the position.
Secondary Muscles
While Three-way Plank primarily targets Abs, Obliques , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Lower Back, Shoulders, Glutes . 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 Three-way Plank, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Three-way 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.
