Side Plank Hip Adduction (bent knee)
- Músculos sinergistas
- Iliopsoas, Obliques, Tensor Fasciae Latae
- Equipamiento
- Body weight
- Parte del cuerpo
- Hips
- Tipo
- Strength
Side Plank Hip Adduction (bent knee) is a body-weight exercise that targets the adductor brevis, adductor longus, adductor magnus, gracilis, and gluteus medius. The obliques, iliopsoas, and tensor fasciae latae stabilize the position throughout. The bent-knee modification makes it more accessible than the straight-leg version, making it a great entry point for adductor and lateral hip strength.
Cómo hacer el Side Plank Hip Adduction (bent knee)
- 1Lie on your side on an exercise mat with your bottom elbow directly under your shoulder and your forearm flat on the floor.
- 2Bend your top knee to roughly 90° and place your top foot flat on the floor in front of your bottom leg to provide balance support.
- 3Extend your bottom leg straight along the floor, inner side of your bottom foot facing down.
- 4Press through your bottom forearm and the outer edge of your bottom foot to lift your hips off the floor into a side plank, forming a straight line from your head to your bottom foot.
- 5Brace your obliques and engage your core to hold the plank position steady throughout the set.
- 6Slowly lower your bottom hip toward the floor, stopping just before it touches down.
- 7Drive your bottom hip back up by squeezing the adductors of your bottom leg, returning to the full side plank position.
- 8Repeat for the target number of reps, then switch sides.
Consejos de técnica
- Keep the movement purely vertical — your hips should travel straight up and down without rotating forward or backward, which would shift the load off the adductors.
- Actively squeeze the inner thigh of your bottom leg as you raise the hip to maximize adductor engagement rather than relying on momentum.
- Press your bottom forearm firmly into the floor and keep your shoulder stacked directly over your elbow throughout every rep.
- Exhale as you lift your hip and inhale as you lower it to maintain intra-abdominal pressure and core stability.
- If your waist collapses before completing a rep, shorten your range of motion and build control before working through a larger range.
Errores comunes
- Letting the hips sag to the floor between reps, which removes tension from the adductors and places unnecessary stress on the supporting shoulder.
- Rotating the torso forward or backward during the lift, which shifts the workload away from the adductors and onto the hip flexors and tensor fasciae latae.
- Placing the top foot too far behind the body, which destabilizes the pelvis and reduces the effectiveness of the adduction movement.
- Rushing the lowering phase instead of controlling the descent, which reduces time under tension and limits adductor development.
- Allowing the bottom shoulder to collapse inward, which strains the rotator cuff and compromises overall core stability during the movement.
Preguntas frecuentes
What muscles does this exercise target?
It primarily targets the adductor brevis, adductor longus, adductor magnus, gracilis, and gluteus medius. The obliques, iliopsoas, and tensor fasciae latae act as stabilizers throughout the movement.
How does the bent-knee version differ from the straight-leg version?
Bending the top knee reduces the balance demand and lowers the stability challenge on the core, making it easier to hold the side plank position while still effectively loading the adductors of the bottom leg.
Can beginners do this exercise?
Yes — the bent-knee modification is designed to be more accessible. If maintaining the side plank is still too difficult, you can perform the movement with your bottom knee on the floor for additional support while you build strength.
Where should I feel this exercise?
You should feel the primary work in the inner thigh (adductors) of your bottom leg as it drives the hip upward. The obliques along your waist will work to stabilize the plank, but the dominant sensation should be in the inner thigh.
How many reps and sets should I do?
Start with 2–3 sets of 8–12 controlled reps per side. Because this is a stability-focused strength exercise, quality and control matter more than high rep counts.
