Side Plank Hip Adduction
Expert Advice
Maintain a straight line with your body and keep your core engaged to stabilize your torso throughout the exercise.
How-to-do Steps
- Lie on your side with your legs extended and your elbow directly under your shoulder.
- Lift your hips off the ground to form a straight line from your ankles to your shoulders.
- While maintaining the side plank position, slowly raise your top leg and then lower it to lightly touch the bottom leg.
- Perform the desired number of repetitions before switching to the other side.
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Muscles Worked
Side Plank Hip Adduction primarily targets the Quads, Glutes, Abs, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads34%
Glutes33%
Abs33%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Side Plank Hip Adduction work?
Side Plank Hip Adduction primarily targets the Quads, Glutes, Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Side Plank Hip Adduction?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Side Plank Hip Adduction suitable for beginners?
Yes, Side Plank Hip Adduction is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
