Side Plank Elbow Knee Flexion To Extension

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The Side plank elbow knee flexion to extension workout is designed to primarily engage the Obliques and Glutes.

By using bodyweight, this exercise targets these specific muscles without overstating its effect on auxiliary muscles.

The exercise involves starting in a side plank position and then flexing and extending the knee, activating the Glutes.

With proper form and control, this workout effectively strengthens and tones the Obliques and Glutes.

Start by lying on your right side with your legs extended and stacked on top of each other.
Place your right elbow directly under your shoulder, keeping your forearm perpendicular to your body.
Engage your core muscles by pulling your belly button in towards your spine.
Press through your right forearm and lift your hips off the ground, coming into a side plank position.
Bend your left knee and bring it towards your chest, keeping your foot flexed.
Extend your left leg straight out in front of you, while maintaining the side plank position.
Return your left knee back towards your chest, then extend your leg out in front of you again.

Start by positioning yourself on your side, with your elbow directly beneath your shoulder and your legs extended straight. Keep your body in a straight line from head to toe, engaging your core.
As you lift your hips off the ground, focus on squeezing your obliques and glutes to maintain stability and control throughout the exercise. Imagine creating a straight line from your head to your heels.
While holding the side plank position, slowly bend your top knee towards your chest, keeping your foot flexed. This movement engages your obliques even more, intensifying the exercise.
Once you have reached the maximum knee flexion, extend your leg back to the starting position, focusing on using your obliques and glutes to control the movement. Keep your core engaged and avoid any excessive swinging or twisting.
Remember to breathe steadily throughout the exercise, inhaling deeply as you bend your knee and exhaling as you extend it. Stay focused and maintain proper form to get the most out of this exercise and see improvements in your oblique and glute strength over time.