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Side Plank Hip Adduction
Lie on your side with your forearm on the floor and your top foot resting on a bench, keeping your body in a straight line. Engage your core and lift your hips off the ground, then slowly lower and lift your bottom leg in a controlled motion. Keep your hips stable and avoid letting them sag throughout the exercise.
- Target muscles
- Obliques, Glutes
- Also works
- Abs, Upper legs, Lower legs
- Equipment
- Bench, Bodyweight
- Training style
- Calisthenics, Gym-based, Home
- Logged as
- Reps
- Popularity
- 75 of 100
Side Plank Hip Adduction: how to do it
- Begin by positioning yourself sideways on the floor or mat, with your forearm resting on the ground and your elbow directly under your shoulder. Your body should form a straight line from head to feet.
- Place your top leg on a bench or elevated surface, ensuring that your foot is stable and secure. Your bottom leg should remain extended and hovering off the ground.
- Engage your core and obliques to lift your hips off the ground, forming a straight line from your head to your bottom foot. Keep your body stable and avoid sagging at the hips.
- Slowly lower your bottom leg toward the ground, keeping it straight, and then lift it back up toward the bench or elevated surface. This movement is controlled and targets the inner thigh of the bottom leg.
- Maintain proper form throughout the exercise, keeping your core tight and your body aligned.
- Repeat for the desired number of repetitions, then switch sides to work the opposite leg.
Common mistakes
Common errors include letting the hips sag, twisting the torso, and swinging the bottom leg too quickly. Keep your core tight, move with control, and ensure your body stays in a straight line for maximum effectiveness.
Alternatives
More Obliques exercises
Questions about Side Plank Hip Adduction
What muscles does the Side Plank Hip Adduction work?
This exercise primarily targets the obliques and glutes, helping to build core stability and hip strength. It also engages the abs, upper legs, and lower legs as secondary muscle groups, making it a full lower-body and core workout.
Do I need a bench for Side Plank Hip Adduction, or can I do it without equipment?
While using a bench elevates your top leg and increases the challenge, you can perform this exercise without equipment by resting your top foot on a stable object or keeping it suspended. Adjusting the height can help scale the difficulty.
Is Side Plank Hip Adduction suitable for beginners?
Beginners can try a modified version by performing the side plank with knees bent or reducing leg movement until core strength improves. It’s important to focus on maintaining proper alignment and avoiding hip drop during the hold.
What are common mistakes to avoid in Side Plank Hip Adduction?
Common errors include letting the hips sag, twisting the torso, and swinging the bottom leg too quickly. Keep your core tight, move with control, and ensure your body stays in a straight line for maximum effectiveness.
How many sets and reps should I do for Side Plank Hip Adduction?
For general fitness, aim for 2–3 sets of 10–15 controlled repetitions per side. Advanced athletes can increase volume or hold the plank longer to improve muscular endurance.
Are there safety tips for performing Side Plank Hip Adduction?
Ensure you have a stable bench or support to prevent slipping, and perform the exercise on a non-slip mat. Avoid straining your lower back by engaging your core and keeping proper spinal alignment.
What variations can I try to make Side Plank Hip Adduction easier or harder?
To make it easier, perform the movement with bent knees or reduce the range of motion. For more challenge, use ankle weights, increase the bench height, or add a resistance band around your legs.