Kettlebell Side Plank

Kettlebell Side Plank


This exercise involves holding a side plank position while also holding a kettlebell in one hand. The weight of the kettlebell adds an extra challenge to the exercise, requiring increased core stability and strength.

Muscle Group

Equipment Required

Kettlebell Side Plank Instructions

  1. Start by placing a kettlebell on the ground next to you.
  2. Assume a side plank position with your elbow on the ground and your feet stacked on top of each other.
  3. Reach down and grab the kettlebell with your free hand.
  4. Lift the kettlebell up towards the ceiling, keeping your arm straight and your core engaged.
  5. Hold the kettlebell in this position for a few seconds, then lower it back down to the ground.
  6. Repeat this movement for several reps, then switch sides and repeat on the other side.

Kettlebell Side Plank Form & Visual

Kettlebell Side Plank

Kettlebell Side Plank Benefits

  • Improves grip strength
  • Increases power and explosiveness in the hips and legs
  • Develops core stability and strength
  • Targets the shoulders, back, and arms
  • Improves cardiovascular endurance
  • Can be used for full-body workouts or as a standalone exercise
  • Can be modified for different fitness levels and goals

Kettlebell Side Plank Muscles Worked

  • Obliques
  • Glutes
  • Quadratus Lumborum
  • Transverse Abdominis
  • Erector Spinae

Kettlebell Side Plank Variations & Alternatives

  • kettlebell side plank with arm raise
  • kettlebell side plank with leg lift
  • kettlebell side plank with row
  • kettlebell side plank with hip dip
  • kettlebell side plank with twist