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3-Way Plank


3-Way Plank
Table Of Contents

Exercise Description

Target Muscle Group


Secondary Muscles

Abs, Glutes, Lower Back and Shoulders

Exercise Type


Equipment Required


Experience Level




Force Type


Target Muscles: Obliques

3-Way Plank Over View

The 3-way plank is an advanced exercise that primarily targets obliques along with arms, shoulders, chest, core, and legs. It is a demanding exercise that requires not only strength but also stability and balance.

The oblique muscles are the muscles that run along the sides of the abdomen and are responsible for trunk rotation. These muscles are important for stabilizing the spine, and they also play a role in many daily activities such as sitting up from lying down, bending to one side, and reaching overhead. Because the obliques are used in so many everyday movements, it is important to train them in order to prevent imbalances and injuries. Additionally, strong oblique muscles can help to improve posture and give the body a more toned appearance.

How to do It?

  • Begin in a push-up position, resting on your forearms with your feet close to one another.
  • Your hips should be off the ground and your hands planted beneath your chin, forming a straight line from your shoulders to your feet. This is where you'll begin.
  • As you reach one arm up to the ceiling and stack one foot on top of another in a side plank.
  • Slowly rotate your toes, knees, and hips to one side.
  • Slowly return to your beginning plank position before repeating on the other side.

Tips for Performing 3-Way Plank

  • When performing the 3-way plank, be sure to keep your core engaged throughout the entire exercise.
  • It is also important to maintain good form by keeping your hips level and avoiding any arching in the lower back.
  • If you feel any pain in your lower back, stop the exercise and consult a healthcare professional.
  • Additionally, those with wrist problems or other injuries should avoid this exercise.
  • If you are new to exercise, it may be best to start with a simpler plank variation before progressing to the 3-way plank.

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