How to do the Side Plank Hip Adduction
Side Plank Hip Adduction is an intermediate multi-joint compound static exercise targeting the Adductors in the Upper Legs region. Performed using bodyweight, it falls under the balance category. Secondary muscles engaged include Obliques and Glutes.
Side Plank Hip Adduction demonstration · © GymiaFit
Side Plank Hip Adduction at a glance
- Primary muscles
- Adductors
- Secondary muscles
- Obliques, Glutes
- Equipment
- Body Weight
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Static hold
Side Plank Hip Adduction step by step
- 1Start by lying on your side with your legs extended and stacked on top of each other.
- 2Prop yourself up on your forearm, keeping your elbow directly below your shoulder.
- 3Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
- 4While maintaining the side plank position, lift your top leg towards the ceiling, keeping it straight.
- 5Slowly lower your leg back down to the starting position.
- 6Repeat for the desired number of repetitions, then switch sides.
Side Plank Hip Adduction — questions
What muscles does the Side Plank Hip Adduction work?
The Side Plank Hip Adduction primarily targets the Adductors. It also recruits the Obliques, Glutes as secondary movers.
What equipment do I need for the Side Plank Hip Adduction?
None — the Side Plank Hip Adduction uses your bodyweight only, so it works at home with nothing but floor space.
Is the Side Plank Hip Adduction suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Side Plank Hip Adduction?
Push-up To Side Plank, Bodyweight Incline Side Plank, Front Plank With Twist train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Side Plank Hip Adduction demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.