Weighted Side Kick Plank
Muscle Groups: Obliques, Abductors
Weighted Side Kick Plank focuses on Obliques, Abductors, with Lower Back, Hamstrings, Glutes, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Side Kick Plank with proper form and technique.
- 1
Start in a plank position with your hands directly under your shoulders and feet hip-width apart. Hold a dumbbell in your top hand, stacked over your shoulder.
- 2
Engage your core and lift your top leg out to the side, keeping it straight, while maintaining your plank position. Hold for a moment at the top.
- 3
Lower your leg back down to the starting position without letting your hips drop, then repeat for reps before switching sides.
Tips for Success
These tips will help you perform Weighted Side Kick Plank safely and effectively while maintaining proper form.
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Keep your body in a straight line from head to heels; avoid sagging hips or arching your back.
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Use a lighter weight if you feel strain in your shoulders or lower back; prioritize form over adding weight.
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Ensure your top leg is lifting without rotating your hips to keep the movement controlled.
Secondary Muscles
While Weighted Side Kick Plank primarily targets Obliques, Abductors , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Lower Back, Hamstrings, 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 Side Kick Plank, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Side Kick 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.
