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 bottom elbow directly under your shoulder, forearm flat on the ground, and your body in a straight line.
- 2
Place a dumbbell or weight plate on your top hip, holding it in place with your top hand.
- 3
Stack your feet one on top of the other, then lift your hips off the ground to form a straight line from your head to your heels.
- 4
Once stable, slowly lift your top leg a few inches towards the ceiling, keeping it straight and parallel to the floor.
- 5
Hold this position, maintaining a strong core and keeping your hips elevated and stable.
- 6
Gently lower your top leg back to meet your bottom leg, then lower your hips back to the ground to complete the repetition.
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.
