adductorsbody weight
side plank hip adduction
side plank hip adduction is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Start by lying on your side with your legs extended and stacked on top of each other.
Step 2. Prop yourself up on your forearm, keeping your elbow directly below your shoulder.
Step 3. Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
Step 4. While maintaining the side plank position, lift your top leg towards the ceiling, keeping it straight.
Step 5. Slowly lower your leg back down to the starting position.
Muscles & body parts
Primary muscles
adductors
Secondary muscles
obliquesglutes
Primary body parts
thighs
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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