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Exercise 1775 · REF VO2qeJg

Side Plank Hip Adduction exercise animation

Side Plank Hip Adduction

Category
Upper Legs
Equipment
Body Weight
Target
Adductors

This combines a side plank with a leg lift toward the supporting leg, which trains the adductors dynamically while the obliques handle the isometric hold. It's a step up in difficulty from a basic side plank because now you're adding movement on top of the stabilizing demand. Most people find the adductor burns out well before the core does.

How to Do the Side Plank Hip Adduction

  1. Start by lying on your side with your legs extended and stacked on top of each other.
  2. Prop yourself up on your forearm, keeping your elbow directly below your shoulder.
  3. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
  4. While maintaining the side plank position, lift your top leg towards the ceiling, keeping it straight.
  5. Slowly lower your leg back down to the starting position.
  6. Repeat for the desired number of repetitions, then switch sides.

Muscles Worked

The Side Plank Hip Adduction primarily targets the Adductors, with Obliques as the primary synergist muscle group, along with the Glutes.

More Upper Legs Exercises

All Fours Squad Stretch All Fours Squad Stretch Body Weight · Quads Arms Apart Circular Toe Touch (male) Arms Apart Circular Toe Touch (male) Body Weight · Glutes Assisted Lying Glutes Stretch Assisted Lying Glutes Stretch Assisted · Glutes Assisted Lying Gluteus And Piriformis Stretch Assisted Lying Gluteus And Piriformis Stretch Assisted · Glutes Assisted Prone Hamstring Assisted Prone Hamstring Assisted · Hamstrings Assisted Prone Lying Quads Stretch Assisted Prone Lying Quads Stretch Assisted · Quads

More Adductors Exercises

Assisted Side Lying Adductor Stretch Assisted Side Lying Adductor Stretch Assisted · Adductors Butterfly Yoga Pose Butterfly Yoga Pose Body Weight · Adductors Cable Hip Adduction Cable Hip Adduction Cable · Adductors Lever Seated Hip Adduction Lever Seated Hip Adduction Leverage Machine · Adductors Side Lying Hip Adduction (male) Side Lying Hip Adduction (male) Body Weight · Adductors

Equipment Alternatives

Don't have body weight? These target the same adductors with different equipment.

Assisted Side Lying Adductor Stretch Assisted Side Lying Adductor Stretch Assisted · Adductors Cable Hip Adduction Cable Hip Adduction Cable · Adductors Lever Seated Hip Adduction Lever Seated Hip Adduction Leverage Machine · Adductors

FAQ

What muscles does the Side Plank Hip Adduction work?
The Side Plank Hip Adduction primarily targets the adductors, with the obliques and glutes assisting.
What equipment do I need for the Side Plank Hip Adduction?
The Side Plank Hip Adduction is done with no equipment — just body weight.
What's a good alternative to the Side Plank Hip Adduction?
If you don't have access to the space or setup it needs, the Assisted Side Lying Adductor Stretch targets the same adductors using assisted instead.