Step by step instructions, muscle activation and variants for the Side Plank Hip Adduction (Bent Knee).
The Side Plank Hip Adduction with bent knee is a unilateral core and inner thigh exercise. You hold a modified side plank on a bent bottom knee, then repeatedly lift and lower the top leg to work the inner thighs (adductors) while stabilising the core and obliques.
Common mistakes content is coming soon.
The Side Plank Hip Adduction (Bent Knee) 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.