Weighted Side Plank with Feet on Bench
Muscle Groups: Obliques
Weighted Side Plank with Feet on Bench focuses on Obliques, with Shoulders, Abs working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Side Plank with Feet on Bench with proper form and technique.
- 1
Position a weight (dumbbell or plate) on the floor near a sturdy bench.
- 2
Lie on your side next to the bench, placing your feet (stacked or one slightly in front of the other) on top of the bench.
- 3
Prop yourself up on your bottom forearm, ensuring your elbow is directly under your shoulder.
- 4
Lift your hips off the floor, creating a straight line from your head through your shoulders, hips, and heels.
- 5
Carefully place the weight on your top hip or oblique area, using your top hand to help stabilize it.
- 6
Engage your core muscles to maintain a rigid, straight body line, preventing your hips from sagging towards the floor.
- 7
Hold this position for the desired duration, then carefully lower your hips back to the floor and remove the weight.
Secondary Muscles
While Weighted Side Plank with Feet on Bench primarily targets Obliques , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders, Abs . 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 with Feet on Bench, 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 with Feet on Bench, 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.
