Side Plank Hip Adduction (bent knee)
Strengthen your inner thighs and obliques with the bent-knee side plank hip adduction. This exercise builds core stability and hip strength.
Description
A side plank variation that targets the inner thigh and obliques, with the bottom knee bent for support.
How to Do Side Plank Hip Adduction (bent knee)
- 1Setup
Lie on your side with your bottom forearm directly under your shoulder, elbow bent 90 degrees, and bottom knee bent at 90 degrees behind you for stability.
- 2Setup
Extend your top leg straight out, stacked directly on top of your bottom leg, with your foot dorsiflexed (toes pointing forward). Engage your core.
- 3
Press through your bottom forearm and hip to lift your hips off the floor, forming a straight line from your head to your bent bottom knee, entering a modified side plank.
- 4
Keeping your hips stable, slowly lift your bottom leg off the floor, bringing your inner thigh towards your top leg. Exhale as you lift.
- 5
Hold briefly at the top, then slowly lower your bottom leg back down with control, without letting your hips sag. Inhale as you lower.
Tips
- Maintain a neutral spine and keep your core engaged throughout the movement to prevent your hips from sagging or rotating.
- Focus on initiating the lift of your bottom leg using your inner thigh muscles (adductors), rather than relying on momentum or hip flexors.
- Keep the movement slow and controlled, both on the lift and the lowering phase, to maximize time under tension for the adductor muscles.
- Imagine pushing the floor away with your supporting forearm to maintain strong shoulder stability and avoid collapsing into your shoulder.
Common Mistakes
- ×Allowing the hips to sag towards the floor compromises core engagement; actively push your hips up and forward to maintain a straight line.
- ×Using momentum to swing the bottom leg up reduces muscle activation; focus on a slow, deliberate lift with your inner thigh muscles.
- ×Letting the body rotate forward or backward disengages the obliques; keep your torso stacked directly sideways throughout the exercise.
Variations
Side Lying Hip Adduction
Strengthen your inner thighs and hip stabilizers with the side lying hip adduction. Improve hip mobility and core control for better lower body function.
Side Plank Hip Adduction
Strengthen your core, obliques, and hip adductors with the Side Plank Hip Adduction.
Side Bridge Hip Abduction
Master the Side Bridge Hip Abduction to strengthen your obliques, glutes, and hip abductors.
Lever Side Hip Abduction
Strengthen your hip abductors with the Lever Side Hip Abduction. Improve hip stability, balance, and define your outer thighs effectively.
Related Exercises
Bridge Hip Abduction
Strengthen your glutes and hip abductors with the Bridge Hip Abduction. This bodyweight exercise targets hip stability and outer thigh muscles effectively.
Lying Side to Side Knee
Enhance core strength, hip mobility, and spinal flexibility with the Lying Side to Side Knee.
Lying Bent Knee Figure 8
Enhance hip mobility and strengthen your adductors, glutes, and hip flexors with the Lying Bent Knee Figure 8. Improve joint stability and range of motion.
Criss Cross Leg Raises
Strengthen your hip adductors and core with Criss Cross Leg Raises. Lie on your back, lift your legs, and cross them in a controlled, fluid motion.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Dumbbell Renegade Row to Squat
Build total-body strength with this demanding complex combining renegade rows and explosive squats.
Track Side Plank Hip Adduction (bent knee) in your workouts
Log sets, reps, and weight. See your progress over time.
Get Ellim — Free