Side Plank Hip Adduction
Description
The side plank hip adduction holds a side plank while lifting the bottom leg upward. Most side plank variations work the top leg or outer hip — this variation targets the inner thigh (adductors) of the bottom leg while maintaining the anti-lateral flexion plank.
Equipment Required
Side Plank Hip Adduction Instructions
- Get into a side plank on your right forearm. Stack your feet.
- Cross your top (left) foot in front of or behind your bottom (right) foot and place it on the floor for stability.
- Your bottom (right) leg is now free.
- Lift your bottom right leg upward toward the ceiling.
- Squeeze your right inner thigh (adductor) at the top.
- Lower under control.
- Continue for 10 to 15 reps, then switch sides.
- Maintain the side plank throughout.
Side Plank Hip Adduction Form & Visual
Side Plank Hip Adduction Benefits
- Targets the inner thigh (adductors) of the bottom leg
- Builds core anti-lateral flexion simultaneously
- Unique side plank variation
- No equipment needed
- Useful for adductor strengthening
- Develops hip stability
Side Plank Hip Adduction Muscles Worked
- Adductors (bottom leg)
- Obliques (side plank hold)
- Quadratus lumborum
- Gluteus medius (top leg, stabilizer)
- Core
Side Plank Hip Adduction Variations & Alternatives
- Side Plank (static)
- Copenhagen Plank
- Side-Lying Hip Adduction
- Side Plank Hip Dip
- Side Plank with Top Leg Lift
