Side Plank Hip Adduction Exercise Guide
Exercise Profile
- Target
- Adductor Group
- Equipment
- Body weight
- Body Part
- Hips
- Primary Muscle
- Adductor Group
- Secondary Muscles
- Obliques, Gluteus Medius, Gracilis, Tensor Fasciae Latae
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Side Lying Hip Lift, Side Plank Hip Raise
Visualised Target Muscle Groups
Front
Back
How to: Side Plank Hip Adduction
- Start in a side plank position with your elbow under your shoulder.
- Align your body in a straight line from head to heels.
- Lift your top leg towards the ceiling while keeping your torso still.
- Lower your leg back down to the starting position without touching the bottom leg.
- Repeat for the desired number of repetitions, then switch sides.
Common Mistakes
- Allowing hips to drop during the lift.
- Not fully engaging the core.
- Rounding the back instead of keeping it straight.
Modifications
- Perform with knees on the ground for less intensity.
- Use a stability ball for added support.
Tips
- Maintain a straight body alignment throughout the exercise.
- Engage your core to stabilize your body.
- Focus on using your hip muscles to lift your leg.
Side Plank Hip Adduction Alternatives
Tags
hips
adduction
core
strength
stability
bodyweight
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