Weighted Side Plank with Knee Tuck
Muscle Groups: Obliques
Weighted Side Plank with Knee Tuck focuses on Obliques, with Hips, Glutes, Shoulders, Adductors, Abductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Side Plank with Knee Tuck with proper form and technique.
- 1
Lie on your side with your legs straight, stacking your feet. Place a dumbbell on your top hip (optional for added resistance).
- 2
Lift your hips off the ground, forming a straight line from head to heels. Engage your core and keep your shoulder directly above your elbow.
- 3
Bend your top knee and tuck it towards your chest, then return to the starting position while maintaining your side plank.
- 4
Lower your hips to the ground to complete one rep and switch sides after a set.
Tips for Success
These tips will help you perform Weighted Side Plank with Knee Tuck safely and effectively while maintaining proper form.
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Keep your body in a straight line to prevent sagging at the hips.
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Avoid letting your shoulder creep up towards your ear; keep it relaxed and above your elbow.
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Focus on controlled movements to prevent straining your back or losing balance.
Secondary Muscles
While Weighted Side Plank with Knee Tuck primarily targets Obliques , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hips, 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 Tuck, 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 Tuck, 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.
