Weighted Three-way Plank
Muscle Groups: Abs, Obliques
Weighted Three-way Plank focuses on Abs, Obliques, with Lower Back, Shoulders, Glutes working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Weighted Three-way Plank with proper form and technique.
- 1
Start in a forearm plank position with your elbows directly under your shoulders and your body forming a straight line from head to heels.
- 2
Carefully place a weight plate on your lower back or upper glutes and hold this front plank position, keeping your core tight and hips stable.
- 3
To transition to a side plank, slowly shift your weight onto your left forearm and the outside of your left foot.
- 4
Rotate your body to the left, stacking your right foot on top of your left, and extend your right arm straight up towards the ceiling.
- 5
Hold this left side plank position, maintaining a straight line from your head to your feet.
- 6
Carefully rotate your body back to the starting front plank position, placing your right forearm and both feet back on the ground.
- 7
Now, shift your weight onto your right forearm and the outside of your right foot, rotating your body to the right.
- 8
Stack your left foot on top of your right and extend your left arm straight up towards the ceiling, holding this right side plank position.
- 9
Rotate your body back to the front plank position, placing your left forearm and both feet back on the ground to complete one cycle.
Secondary Muscles
While Weighted Three-way Plank primarily targets Abs, Obliques , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Lower Back, Shoulders, Glutes . 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 Three-way Plank, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Weighted Three-way 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.
