TETSUSide Plank Hip Adduction
The Side Plank Hip Adduction is a bodyweight exercise for the upper legs that primarily targets the adductors, with the obliques and glutes assisting. Follow the 6 steps below for correct form, with an animated demonstration.
How to do the Side Plank Hip Adduction
- Start by lying on your side with your legs extended and stacked on top of each other.
- Prop yourself up on your forearm, keeping your elbow directly below your shoulder.
- Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
- While maintaining the side plank position, lift your top leg towards the ceiling, keeping it straight.
- Slowly lower your leg back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
Common questions
What muscles does the Side Plank Hip Adduction work?
The Side Plank Hip Adduction primarily targets the adductors. The obliques and glutes work as supporting muscles.
What equipment do I need for the Side Plank Hip Adduction?
None. The Side Plank Hip Adduction uses your body weight only, so you can do it anywhere.
How many sets and reps of the Side Plank Hip Adduction should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Side Plank Hip Adduction works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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