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
Lie on your side with your forearm directly under your shoulder, stacking your feet one on top of the other.
- 2
Engage your core and lift your hips off the floor, forming a straight line from your head to your heels.
- 3
Place a dumbbell on your top hip and hold it in place with your top hand.
- 4
Lift your top leg a few inches off the bottom leg, keeping it straight.
- 5
Bend your top knee and bring it towards your chest, then rotate it in a circular motion.
- 6
Draw a full circle with your knee, moving it up, back, and then extending the leg straight again.
- 7
Return your leg to the initial lifted position to complete one repetition, maintaining a stable side plank throughout the movement.
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.
