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
Begin in a forearm plank position with your elbows directly under your shoulders and your body forming a straight line from head to heels.
- 2
Engage your core and glutes, keeping your hips stable and parallel to the floor.
- 3
Slowly rotate your body to the right, shifting your weight onto your right forearm and stacking your left foot on top of your right.
- 4
Extend your left arm towards the ceiling, keeping your body in a straight line from head to heels.
- 5
Hold this side plank position, then slowly rotate back to the starting forearm plank position.
- 6
Next, rotate your body to the left, shifting your weight onto your left forearm and stacking your right foot on top of your left.
- 7
Extend your right arm towards the ceiling, maintaining a straight line through your body.
- 8
Hold this side plank position, then slowly rotate back to the starting forearm plank position to complete one round.
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.
