Weighted Side Plank with Leg Lift
Muscle Groups: Obliques, Abductors
Weighted Side Plank with Leg Lift focuses on Obliques, Abductors, with Abs, Adductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Side Plank with Leg Lift with proper form and technique.
- 1
Lie on your side, supporting your body on one forearm with your elbow directly under your shoulder.
- 2
Stack your feet and hips, keeping your body in a straight line, and place a dumbbell on your top hip.
- 3
Brace your core and lift your hips off the floor, forming a straight line from your head to your heels.
- 4
While maintaining the side plank, slowly lift your top leg towards the ceiling, keeping it straight.
- 5
Lower your top leg back down to meet your bottom leg with control.
- 6
Repeat the leg lift for the desired repetitions, then carefully lower your hips back to the floor to rest.
Secondary Muscles
While Weighted Side Plank with Leg Lift primarily targets Obliques, Abductors , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Adductors . 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 Leg 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 with Leg 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.
