Upper Legs Exercise · Body Weight
Side Plank Hip Adduction
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.
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- Upper Legs
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- Body Weight
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- Adductors
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Side Plank Hip Adduction
- Begin lying on your side with your legs straight and stacked.
- Prop your upper body up on your forearm, elbow directly under your shoulder.
- Brace your core and raise your hips so your body forms a straight line from head to feet.
- Staying in the side plank, raise your top leg toward the ceiling while keeping it straight.
- Slowly bring the leg back down to start.
- Hold firmly for the required duration, focusing on strong bracing and consistent breathing.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Side Plank Hip Adduction mainly targets your Adductors, with your Obliques helping support the movement, along with your Glutes.
More Upper Legs Exercises
All Fours Squad Stretch
Arms Apart Circular Toe Touch (male)
Assisted Lying Glutes Stretch
Assisted Lying Gluteus And Piriformis Stretch
Assisted Prone Hamstring
Assisted Prone Lying Quads Stretch
More Adductors Exercises
Assisted Side Lying Adductor Stretch
Butterfly Yoga Pose
Cable Hip Adduction
Lever Seated Hip Adduction
Side Lying Hip Adduction (male)
FAQ
- What muscles does the Side Plank Hip Adduction work?
- The Side Plank Hip Adduction mainly works your adductors. It also helps strengthen your obliques and glutes. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Side Plank Hip Adduction?
- You do the Side Plank Hip Adduction with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Side Plank Hip Adduction?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Side Plank Hip Adduction?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.