Weighted Side Plank with Knee Circle
Muscle Groups: Obliques
Weighted Side Plank with Knee Circle focuses on Obliques, with Glutes, Shoulders, Adductors, Abductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Side Plank with Knee Circle with proper form and technique.
- 1
Start by lying on your side with your legs extended and stacked. Place a weight on your top hip and support your body with your bottom elbow directly under your shoulder.
- 2
Lift your hips off the ground, creating a straight line from your head to your feet. Engage your core and keep your body stable throughout the movement.
- 3
From this position, lift your top knee towards your chest and circle it outwards before returning it back down. Repeat the knee circles and then switch to the other side.
Tips for Success
These tips will help you perform Weighted Side Plank with Knee Circle safely and effectively while maintaining proper form.
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Keep your core engaged to protect your lower back throughout the exercise.
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Make sure your elbow is directly below your shoulder to avoid strain on your joints.
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Avoid letting your hips sag or lift too high; maintain a straight line from head to feet.
Secondary Muscles
While Weighted Side Plank with Knee Circle primarily targets Obliques , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Glutes, Shoulders, 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 with Knee Circle, 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 Knee Circle, 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.
