Weighted Rolling Side Plank
Muscle Groups: Abs, Obliques
Weighted Rolling Side Plank focuses on Abs, Obliques, with Shoulders, Lower Back, Adductors, Abductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Rolling Side Plank with proper form and technique.
- 1
Begin in a side plank position on your right forearm, stacking your feet and placing a dumbbell or weight plate on your left hip.
- 2
Ensure your body forms a straight line from head to heels, with your right elbow directly under your shoulder.
- 3
Engage your core and slowly rotate your body downwards, transitioning into a front plank position while keeping the weight stable on your hips.
- 4
Continue rotating your body upwards to the left, moving into a side plank on your left forearm.
- 5
Your body should again form a straight line, with the weight now on your right hip.
- 6
Reverse the movement by rotating back through the front plank position.
- 7
Return to the starting side plank position on your right forearm to complete one repetition.
Secondary Muscles
While Weighted Rolling Side Plank primarily targets Abs, Obliques , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Lower Back, Adductors, Abductors . 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 Rolling 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 Rolling 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.
