Weighted Side Plank Lift
Muscle Groups: Obliques
Weighted Side Plank Lift focuses on Obliques, with Abs, Glutes, Shoulders, Lower Back, , Adductors, Abductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Side Plank Lift with proper form and technique.
- 1
Start lying on your side with your legs stacked and lower arm bent under your shoulder for support. Hold a light weight in your top hand, straight above your shoulder.
- 2
Engage your core and lift your hips off the ground, forming a straight line from head to feet.
- 3
From this position, slowly lift the weight toward the ceiling, keeping your arm straight and your body stable.
- 4
Lower the weight back to starting position while maintaining plank form, then lower your hips back to the ground.
Tips for Success
These tips will help you perform Weighted Side Plank Lift safely and effectively while maintaining proper form.
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Keep your body in a straight line to avoid sagging hips or lifting too high.
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Engage your core throughout the lift to protect your lower back and maintain stability.
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Always start with a light weight to ensure proper form before increasing resistance.
Secondary Muscles
While Weighted Side Plank Lift primarily targets Obliques , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Glutes, 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 Side Plank Lift, 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 Lift, 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.
