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, supporting your body on one forearm with your elbow directly under your shoulder.
- 2
Stack your feet and ensure your body forms a straight line from head to heels, lifting your hips off the floor.
- 3
Place a dumbbell or weight plate on your top hip, holding it securely with your free hand.
- 4
Keeping your core tight, quickly lower your hips a few inches towards the floor without letting them fully rest.
- 5
Immediately and explosively drive your hips back up to the full side plank position, maintaining a straight body line.
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.
