Weighted Plyometric Side Plank
Muscle Groups: Obliques
Weighted Plyometric Side Plank focuses on Obliques, with Abs, Lower Back working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Plyometric Side Plank with proper form and technique.
- 1
Start in a side plank position with your elbow directly under your shoulder and a weight resting on your hip.
- 2
Engage your core and lift your hips off the ground while keeping your body in a straight line from head to feet.
- 3
From this position, perform a quick jump or plyometric movement by raising your top leg and arm while maintaining balance, then return to the start.
- 4
Hold the side plank for a moment before lowering your hips back to the ground.
Tips for Success
These tips will help you perform Weighted Plyometric Side Plank safely and effectively while maintaining proper form.
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Keep your elbow aligned under your shoulder to avoid strain on your joint.
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Engage your core throughout the movement to maintain stability and prevent hip sag.
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Avoid twisting your body; keep it straight to properly activate your obliques.
Secondary Muscles
While Weighted Plyometric Side Plank primarily targets Obliques , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, 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 Plyometric 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 Plyometric 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.
