Target Muscle

    Adductors

    Equipment

    Body Weight

    Difficulty

    Advanced

    Category

    Strength

    LegsBody Weight

    Side Plank Hip Adduction

    The side plank hip adduction is a bodyweight exercise that targets the adductors while also engaging the obliques and glutes. It requires maintaining a side plank position while lifting the top leg, challenging both strength and balance.

    Also Works

    ObliquesGlutes

    How to Perform

    1. 1

      Start by lying on your side with your legs extended and stacked on top of each other.

    2. 2

      Prop yourself up on your forearm, keeping your elbow directly below your shoulder.

    3. 3

      Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.

    4. 4

      While maintaining the side plank position, lift your top leg towards the ceiling, keeping it straight.

    5. 5

      Slowly lower your leg back down to the starting position.

    6. 6

      Repeat for the desired number of repetitions, then switch sides.

    Pro Tips

    • •Focus on controlled movements rather than speed
    • •Breathe out during the exertion phase
    • •Keep your core engaged throughout the movement

    More Adductors Exercises

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