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 side plank position, supporting your body on one forearm and the outside of the corresponding foot.
- 2
Place a dumbbell on your top hip and lift your hips so your body forms a straight line from head to heels.
- 3
Engage your core and glutes, then slowly lift your top leg straight up towards the ceiling.
- 4
Keep your leg straight and avoid letting your hips drop or rotate as you lift.
- 5
Carefully lower your top leg back down to meet your bottom leg, maintaining control throughout the movement.
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.
