Description:
The Weighted Side Plank targets the obliques on the sides of the waist. Side planks build the obliques and deep core isometrically. Keep a straight line from head to feet.
Benefits:
- Builds the obliques and side core.
- Improves rotational and lateral core strength.
- Supports a strong, stable midsection.
- Carries over to twisting and bracing in sport.
Profile:
| Equipment: | Bodyweight |
| Type: | Bodyweight (Compound) |
| Resistance Type: | Body Weight |
| Level: | Beginner |
Muscles:
Primary Muscles
- Obliques
Secondary Muscles
- Rectus Abdominis
- Transverse Abdominis
Classification:
| Mechanics: | Isometric |
| Force: | Static |
| Utility: | Auxiliary |
Instructions:
- Set up on one forearm and the side of your foot with your body in a straight line.
- Brace your core and lift your hips so your body is straight from head to feet.
- Hold the position without letting your hips drop.
- Keep breathing steadily.
- Hold for the planned time, then switch sides.
Common Mistakes:
- Using momentum instead of the obliques.
- Pulling on the head or neck.
- Letting the hips drop on side planks.
- Cutting the range short.
Variations:
- Russian Twist
- Cable Woodchop
- Side Plank
- Dumbbell Side Bend
Safety Tips:
- Move with control and brace the core.
- Avoid pulling on the neck.
- Keep the spine in a safe range.
- Stop if you feel lower back pain.
Additional Information:
Side planks build the obliques and deep core isometrically. Keep a straight line from head to feet.
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