Side Plank Hip Adduction
Builds the hip adductors and core. Better hip control improves balance and supports many lower body lifts.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Set up in a side plank on your forearm with your bottom knee on the floor and your top leg straight in line with your body.
- 02
Brace your core and keep your hips aligned with your shoulder and knee without rotating.
- 03
Raise your top, straight leg upward in a controlled hip adduction movement, keeping your foot in a neutral position.
- 04
Lower your leg slowly back to the starting position while maintaining tension in the side plank.
- 05
Repeat for the desired number of reps, then switch sides.
Beginner's guide
§ 03 · GuideBuilds the hip adductors and core. Better hip control improves balance and supports many lower body lifts.
You should feel it in the inner thigh and the side of your core. It should not mainly be felt in the lower back or shoulder.
A common mistake is letting the hips drop or swinging the leg up. Keep the hips high and lift the leg with controlled movement.
How to get started at the gym
§ 04 · SisuLiftSide Plank Hip Adduction is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Tips
§ 05 · TipsKeep your hips high and your ribs down to prevent your lower back from arching. Raise and lower your leg at a slow, controlled pace without swinging.
This exercise improves glute and hip control while maintaining continuous core tension.
More exercises: Adductors
§ 06 · Same muscles
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