- Which muscles does the Lateral Side Plank (Bent Leg) work?
- This exercise primarily targets the obliques, engaging your side core muscles for stability. It also works the abs, glutes, and shoulders as secondary muscles, providing a full core and stability challenge.
- Do I need any equipment for the Lateral Side Plank (Bent Leg)?
- No equipment is required, as it is a bodyweight exercise. A yoga mat can be used for comfort and to reduce pressure on your elbow and knees.
- Is the Lateral Side Plank (Bent Leg) suitable for beginners?
- Yes, the bent leg variation is easier than the straight leg side plank, making it ideal for beginners. It reduces strain on the lower back and hips while still activating the core muscles.
- What are common mistakes to avoid during the Lateral Side Plank (Bent Leg)?
- Common errors include allowing your hips to sag, placing your elbow too far from your shoulder, and holding your breath. Keep your body aligned, your elbow directly under your shoulder, and engage your core throughout the movement.
- How many sets or reps should I do for the Lateral Side Plank (Bent Leg)?
- Beginners can start with 2–3 sets of 20–30 seconds per side, focusing on form. As you progress, increase the hold time or add 8–12 controlled repetitions of the knee-to-elbow movement for each side.
- Are there any safety tips for performing the Lateral Side Plank (Bent Leg)?
- Maintain proper alignment from head to knees to avoid shoulder or lower back strain. If you feel discomfort in your shoulder or hip, lower to the mat slowly and rest before attempting again.
- What variations can I try to make the Lateral Side Plank (Bent Leg) more challenging?
- You can straighten your top leg instead of keeping it bent, use light ankle weights, or add a hip dip between each knee-to-elbow movement. These variations increase core engagement and overall difficulty.
