About this exercise
Side Plank Hip Adduction is a bodyweight exercise that combines a side plank hold with a dynamic adduction of the bottom leg, targeting the inner thigh muscles while simultaneously challenging the obliques and core stability.
Side Plank Hip Adduction
Step by step instructions, muscle activation and variants for the Side Plank Hip Adduction.
MediumGlutesObliques
How to Perform
- Lie on your side and prop yourself up on your elbow, stacking your feet so the top foot rests on the floor in front and the bottom leg hovers slightly
- Lift your hips off the floor into a full side plank position, balancing on the outer edge of the top foot and your forearm
- Keeping your hips elevated and body straight, raise the bottom leg upward toward the top leg
- Slowly lower the bottom leg back down without letting it touch the floor
- Maintain a braced core and avoid letting the hips sag throughout
- Complete all reps on one side before switching
Muscle Activation
Primary
GlutesObliquesInner thighs
Secondary
Outer thighs
Common Mistakes
Common mistakes content is coming soon.
About the Side Plank Hip Adduction
The Side Plank Hip Adduction is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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