Kettlebell Side Plank - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Kettlebell Side Plank

Step by step instructions, muscle activation and variants for the Kettlebell Side Plank.

MediumCoreObliques

About this exercise

The kettlebell side plank is an isometric core exercise that builds on the standard side plank by adding the load of a kettlebell resting on the hip or pressed overhead. The extra weight intensifies the demand on the obliques, core stabilisers, and shoulder girdle, making it an effective progression for lateral stability and anti-lateral-flexion strength.

How to Perform

  • Lie on your right side on the floor and prop yourself up on your right forearm, elbow directly beneath your shoulder
  • Stack your feet and lift your hips until your body forms a straight line from head to heels
  • Place a kettlebell on your left hip or press it overhead with your left arm fully extended
  • Brace your core and hold the position, keeping your hips high and your body rigid
  • Breathe steadily throughout the hold
  • Lower your hips to end the set, rest, then switch to the left side

Muscle Activation

Primary
CoreObliques
Secondary
AbsSide shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Kettlebell Side Plank

The Kettlebell Side Plank is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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