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
Lie on your side, supporting your upper body on one forearm with your elbow directly under your shoulder.
- 2
Stack your feet one on top of the other, or place the top foot slightly in front of the bottom foot for more stability.
- 3
Place a dumbbell or weight plate on your top hip, holding it in place with your top hand.
- 4
Engage your core and lift your hips off the floor, forming a straight line from your head to your heels.
- 5
From this elevated side plank position, slowly lower your hips a few inches towards the floor without touching down.
- 6
Drive your hips back up to the starting elevated side plank position, squeezing your obliques at the top.
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.
