Weighted Side Plank
Muscle Groups: Obliques
Weighted Side Plank focuses on Obliques, with Abs, Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Side Plank with proper form and technique.
- 1
Start by lying on your side with your legs straight and stacked. Place your elbow directly below your shoulder for support.
- 2
Lift your hips off the ground, forming a straight line from head to heels; hold a weight in the top hand if desired.
- 3
Engage your core and maintain this position for the desired duration before lowering back to the start.
Tips for Success
These tips will help you perform Weighted Side Plank safely and effectively while maintaining proper form.
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Keep your elbow directly under your shoulder to avoid strain on the joint.
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Do not let your hips sag or lift too high; maintain a straight line from head to feet.
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Engage your core throughout to protect your lower back and maximize effectiveness.
Secondary Muscles
While Weighted Side Plank primarily targets Obliques , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Shoulders . 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 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 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.
