Side Plank Hip Adduction (bent knee)
Expert Advice
Maintain a straight line from your head to your knees and avoid letting your hips drop to maintain proper form and maximize muscle engagement.
How-to-do Steps
- Lie on your side with your forearm on the ground and knees bent at a 90-degree angle.
- Lift your hips to form a straight line from your head to your knees.
- While keeping your hips elevated, slowly raise and lower your top leg without letting it touch the bottom leg.
- Complete the desired number of repetitions, then switch sides.
Track Side Plank Hip Adduction (bent knee) in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Side Plank Hip Adduction (bent knee) primarily targets the Quads, Glutes, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads40%
Glutes40%
Secondary
Abs20%
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 (bent knee) work?
Side Plank Hip Adduction (bent knee) primarily targets the Quads, Glutes. Secondary muscles involved include 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 (bent knee)?
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 (bent knee) suitable for beginners?
Yes, Side Plank Hip Adduction (bent knee) is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
