Side Plank Hip Adduction

Side Plank Hip Adduction


This exercise involves starting in a side plank position and then lifting and lowering the top leg while keeping the hips stable. It targets the muscles of the inner thigh and hip.

Muscle Group

Equipment Required

Side Plank Hip Adduction Instructions

  1. Start by lying on your side with your legs straight and your elbow directly under your shoulder.
  2. Lift your hips off the ground, creating a straight line from your head to your feet.
  3. Place your top hand on your hip and keep your bottom arm extended on the ground for support.
  4. Slowly lift your top leg, keeping it straight, and bring it towards your chest.
  5. Pause for a moment, then slowly lower your leg back down to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides and repeat the exercise on the other side.

Side Plank Hip Adduction Form & Visual

Side Plank Hip Adduction

Side Plank Hip Adduction Benefits

  • Strengthens the oblique muscles
  • Targets the hip adductors for improved stability and balance
  • Improves core strength and stability
  • Helps prevent lower back pain by strengthening the muscles that support the spine
  • Can be modified for different fitness levels by adjusting the duration or adding resistance

Side Plank Hip Adduction Muscles Worked

  • Obliques
  • Gluteus Medius
  • Tensor Fasciae Latae
  • Adductor Magnus

Side Plank Hip Adduction Variations & Alternatives

  • Side Plank Hip Abduction
  • Side Plank with Leg Lift
  • Side Plank with Knee Tuck
  • Side Plank with Hip Dip
  • Side Plank with Arm Reach