Side Plank Hip Adduction

Muscles worked

Setup

1. Place a flat bench on the floor and lie on your side perpendicular to it.
2. Place the inside of your top foot firmly on the bench with the leg fully extended.
3. Prop your upper body up on your bottom forearm, ensuring your elbow is positioned directly under your shoulder.
4. Stack your hips and shoulders so your body forms a straight line from head to toe.

How to do it

1. Exhale as you press the inside of your top foot into the bench to lift your hips off the floor until your body is in a straight line.
2. Simultaneously lift your bottom leg off the floor, bringing it up to meet the underside of the bench.
3. Inhale and hold the top position for a second, or slowly lower the bottom leg back to the floor for repetitions while keeping the hips elevated.
4. Maintain a controlled tempo, focusing on the squeeze in the inner thigh of the top leg.

Form checklist

• Keep the elbow directly under the shoulder to avoid unnecessary joint strain.
• Ensure the hips do not sag toward the floor or rotate forward.
• Maintain a neutral spine by looking straight ahead, not down at your feet.
• Keep the core and glutes braced throughout the entire set.

Pro tips

• Focus on 'crushing' the bench with your top foot to maximize the recruitment of the adductor magnus.
• Drive your bottom hip upward throughout the movement to ensure the obliques remain fully engaged.
• If you feel knee strain, move the bench higher up the leg toward the knee to shorten the lever.

Make it harder

• Increase the lever length by placing only the ankle and heel on the bench.
• Perform dynamic repetitions by lowering the bottom leg to tap the floor and then driving it back up to the bench.

Frequently asked

What muscles does the side plank hip adduction work?

The side plank hip adduction primarily targets the abs, adductors, deltoids, and obliques, and also works the rotator cuff, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the side plank hip adduction?

The side plank hip adduction requires no equipment — just your body weight.

Is the side plank hip adduction good for beginners?

The side plank hip adduction is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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