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
Kneel on the floor and position yourself on one forearm, with your elbow directly under your shoulder.
- 2
Extend your top leg straight out to the side, keeping the bottom knee on the floor.
- 3
Place a dumbbell on your top hip, ensuring your body forms a straight line from your head to your bottom knee.
- 4
Engage your core and glutes, then slowly lift your extended top leg upwards towards the ceiling.
- 5
Hold the leg briefly at the top, maintaining a stable side plank position without letting your hips drop.
- 6
Gently lower your top leg back down to the starting position with control.
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.
