isolation · Core
Weighted Side Plank
Weighted Side Plank is an isolation core movement for obliques, using Iron Plates. It also works abs and abductors. 3 sets of 20-45s, 1 min rest.
- Primary muscle
- Obliques
- Equipment
- Iron Plates
- Difficulty
- Advanced
- Sets and reps
- 3 × 20-45s
- Rest
- 45s
- Force
- static
How to do it
- 1Set up
Side plank on one forearm, a light plate resting on the top hip.
- 2The cue that matters
Hips stacked and pushed to the ceiling - the plate makes gravity's job easier.
- 3Work it
3 sets of 20-45s, resting about 1 minute between them.
Muscles worked
Obliques does most of the work. Abs and abductors take the rest.