Weighted Inchworm to Side Plank
Muscle Groups: Abs, Shoulders, Obliques
Weighted Inchworm to Side Plank focuses on Abs, Shoulders, Obliques, with Chest, Triceps, Lower Back working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Inchworm to Side Plank with proper form and technique.
- 1
Stand tall with your feet hip-width apart, holding one end of a dumbbell with both hands in front of your thighs.
- 2
Hinge at your hips, keeping your back straight, and lower the dumbbell to the floor just in front of your feet. Release one hand from the dumbbell.
- 3
Keeping one hand on the dumbbell, walk your other hand forward, then push the dumbbell forward with the first hand, alternating hands as you inchworm into a high plank position.
- 4
Finish in a high plank position with your shoulders stacked over your wrists, one hand on the dumbbell and the other hand on the floor.
- 5
Shift your weight onto the hand on the floor and the outer edge of your bottom foot. Rotate your torso and lift the dumbbell straight up towards the ceiling, extending your arm.
- 6
Keep your core engaged and your body in a straight line from head to heels, holding the dumbbell overhead.
- 7
Slowly lower the dumbbell back to the floor, rotating your body back into the high plank position with both hands on the floor, one on the dumbbell.
- 8
Keeping one hand on the dumbbell, walk your hands back towards your feet, pulling the dumbbell with you.
- 9
Once your feet are close to your hands, grab the dumbbell with both hands and stand up tall, returning to the starting position.
Secondary Muscles
While Weighted Inchworm to Side Plank primarily targets Abs, Shoulders, Obliques , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Chest, Triceps, 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 Weighted Inchworm to Side Plank, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Inchworm to 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.
