Weighted Kneeling Side Plank with Leg Lift
Muscle Groups: Obliques, Abductors
Weighted Kneeling Side Plank with Leg Lift focuses on Obliques, Abductors, with Abs, Shoulders, Glutes, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Kneeling Side Plank with Leg Lift with proper form and technique.
- 1
Start on your knees with your body side-facing. Stack your legs and place your elbow directly under your shoulder for support.
- 2
Hold a dumbbell in the top hand and lift your hips off the mat, forming a straight line from head to knees.
- 3
Extend your top leg straight out and lift it up towards the ceiling, squeezing your oblique and glute muscles, then lower it back down without touching the bottom leg.
- 4
Hold the plank position for a few seconds, then lower your hips and return to the starting position.
Tips for Success
These tips will help you perform Weighted Kneeling Side Plank with Leg Lift safely and effectively while maintaining proper form.
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Keep your body in a straight line and avoid sagging at the hips.
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Engage your core throughout the movement to maintain stability and proper form.
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Ensure your elbow is directly under your shoulder to prevent strain on your joints.
Secondary Muscles
While Weighted Kneeling Side Plank with Leg Lift primarily targets Obliques, Abductors , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Shoulders, Glutes, Adductors . 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 Kneeling Side Plank with Leg Lift, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Kneeling Side Plank with Leg Lift, 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.
