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All exercises

Side plank hip adduction

Advanced

Side plank hip adduction is a isolation bodyweight exercise for the adductors, also working the obliques and glutes.

Trained one side at a time.

What it works

Primary muscle

Adductors

Also works

ObliquesGlutes

Equipment
Bodyweight
Movement
Legs
Type
Isolation
Logged as
Time
Suggested rest
1 min

How to do it

  1. 1Start by lying on your side with your legs extended and stacked on top of each other.
  2. 2Prop yourself up on your forearm, keeping your elbow directly below your shoulder.
  3. 3Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
  4. 4While maintaining the side plank position, lift your top leg towards the ceiling, keeping it straight.
  5. 5Slowly lower your leg back down to the starting position.
  6. 6Repeat for the desired number of repetitions, then switch sides.

What to do instead

  • Side lying hip adductionBodyweight
  • Cable hip adductionCable
  • Lever seated hip adductionMachine

Easier variations

  • Side lying hip adductionBodyweight
  • Cable hip adductionCable
  • Lever seated hip adductionMachine
Logged today · 1 min restSide plank hip adduction

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