Weighted Single-leg Side Plank
Muscle Groups: Obliques
Weighted Single-leg Side Plank focuses on Obliques, with Abs, Quads, Glutes, Lower Back, Adductors, Abductors working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Single-leg Side Plank with proper form and technique.
- 1
Lie on your side with your legs straight and stack your feet on top of each other. Position a weight on the hip of your top leg for added resistance.
- 2
Plant your bottom elbow directly under your shoulder and lift your hips off the ground, forming a straight line from head to heels.
- 3
Engage your core and hold the position for the desired duration, breathing steadily, then lower back down with control.
Tips for Success
These tips will help you perform Weighted Single-leg Side Plank safely and effectively while maintaining proper form.
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Keep your body in a straight line to avoid sagging at the hips.
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Ensure your elbow is directly under your shoulder to prevent strain on the joint.
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Avoid lifting your head or neck too high – keep them aligned with your spine.
Secondary Muscles
While Weighted Single-leg Side Plank primarily targets Obliques , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs, Quads, Glutes, Lower Back, 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 Single-leg Side Plank, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Single-leg Side Plank, 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.
