Side-Plank With Kick 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Obliques
Secondary Targets
Execution
Compound
Force Type
Isometric
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Side-Plank With Kick is a bodyweight exercise that primarily targets the obliques while also engaging the glutes for stability. It involves holding a side plank position on one forearm or hand, keeping the body in a straight line, and performing controlled leg kicks upward or forward with the top leg. This movement challenges core stability, enhances balance, and strengthens the lateral muscles of the torso and hips, making it an effective exercise for improving overall core strength and hip control.
How to Perform
Lie on your side with your forearm directly under your shoulder and your legs extended, stacking one foot on top of the other. Lift your hips off the ground to form a straight line from head to heels, engaging your core and glutes.
Keep your bottom forearm firmly planted on the floor and maintain a tight core to stabilize your body.
Raise your top leg slowly, keeping it straight, as if performing a controlled kick upward or forward.
Hold the leg at the top for a brief moment while maintaining balance and keeping your hips elevated.
Lower your top leg back to the side plank position in a controlled manner without letting your hips drop.
Repeat the leg kicks for the desired number of repetitions while maintaining proper form and core engagement.
Switch sides and perform the same number of repetitions with the opposite leg to ensure balanced muscle development.
Breathe steadily throughout the exercise, exhaling during the leg lift and inhaling as you return to the starting position.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your hips lifted and body in a straight line to fully engage the obliques.
Engage your glutes and core throughout the movement for better stability.
Move your top leg in a controlled manner to maximize muscle activation.
Avoid letting your hips sag or rotate to prevent strain on the lower back.
Maintain steady breathing to support core engagement and balance.
Focus on slow and deliberate kicks rather than speed for better muscle control.
Keep your supporting forearm or hand firmly planted to prevent shoulder discomfort.
Ensure your top leg remains straight during the kick to target the glutes effectively.
Switch sides evenly to maintain balanced strength on both obliques and glutes.
Use a mat or soft surface to reduce pressure on your supporting forearm.
How Not to Perform
Do not let your hips drop or sag during the exercise.
Do not twist your torso excessively; keep your body aligned.
Do not use momentum to swing your top leg; keep the movement controlled.
Do not place your supporting forearm or hand too far from your shoulder.
Do not bend your top leg during the kick; keep it straight.
Do not hold your breath; maintain steady breathing throughout.
Do not rush the repetitions; slow and controlled motion is key.
Do not let your shoulder collapse; keep it stable and engaged.
Do not ignore switching sides evenly; imbalance can cause muscle asymmetry.
Do not perform on a hard surface without cushioning; it may strain your forearm.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
