side plank hip adduction
The side plank hip adduction is a bodyweight exercise that targets the adductors while also engaging the obliques and glutes. It requires maintaining a side plank position while lifting the top leg, challenging both strength and balance.
Difficulty
Equipment: Bodyweight
Duration: 30seconds
Calories: ~7.5/per minute
STRENGTH
Target Muscle
adductorsLOWER QUADS
Secondary Muscles
obliquesglutes
Instructions
- Start by lying on your side with your legs extended and stacked on top of each other.
- Prop yourself up on your forearm, keeping your elbow directly below your shoulder.
- Engage your core and lift your hips off the ground, creating a straight line from your head to your feet.
- While maintaining the side plank position, lift your top leg towards the ceiling, keeping it straight.
- Slowly lower your leg back down to the starting position.
- Repeat for the desired number of repetitions, then switch sides.
